HEAVY:Perform 3 Pistol Squats between sets
Perform 2 DB Thrusters between sets
This should take about 15 minutes to complete. Follow the phase chart to the right --->
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INTENSITY:
EMOM, 20 Minutes
First, Odd Minutes:
5 KB Anyway Overhead
Even minutes:
100m Row
*Penalty: Any round in which reps are not completed results in a penalty. For each penalty point, perform 1 x 10m (mini) Gasser.
RESET:
Place a set of rings 12" above your maximum reach, then:
3 Rounds Of:
15 Ring Jump-Up and Touch
20 Air Squats
15 Right Leg High Kicks
15 Left Leg High Kicks
