Thursday

EMOM:

Repeat the following for 21 minutes

First minute: Front Squat 3 @ 80%

second minutes: L-sit for 20-30 seconds

Third minute: Chin ups 3-7 reps (palms facing you)

Conditioning:

2-4 rounds 8-12 reps of the following-

Ring Mountain climbers

Supermans or Hip and Back extensions

'Hollow' Push ups (bodyweight program)