Friday – Upper Int/Varied + MG EMOM
A1. Close Grip Bench Press @ 22×1, 3-4 reps x 5 sets, 30 sec
A2. Pendlay Rows @ 20×1, 5 heavy reps x 5 sets, 10 sec
A3. 50ft Sled Pull with Pulling Rope x 5 sets, 1:30 min
B. EMOM x 20 minutes @ high effort:
1st – 6-12 cal AirBike *challenge yourself and be honest with your effort
2nd – 8-12 toes to Bar – will be given individual things to work on here
3rd – 6-12 cal Rowing * challenge yourself and be honest with your effort
4th – HSPU, Wall Walks, Pike work, etc – will be given individual things to work on here
*the goal is to make the AirBike/Row really hard effort and the gymnastic practice to benefit you