Wednesday, 03.01.23

“Bravo”
20:00 EMOM
Min 1&2: 400m Run
Min 3: 15 Hang Power Snatch 75/55lb, 34/25kg
Min 4: Max Burpee Box Jump Overs 24/20”
Min 5: Rest

Shoulder Specific Accessory Health
Part A)
4 Sets
7/7 Single Arm KB Z-Press
10 Dual DB Zottman Curls

Part B)
4 Sets
6-8 Cuban Rotations 40×1 Tempo
15 Banded Face Pulls

QuickFit
X EMOM, alt each minute:
Min 1: Max Calories SkiErg
Min 2: Max Calories Row
Min 3: Max reps Dumbbell Bench Press
Min 4: Rest

Continue until 200/170 Reps + Calories are accumulated