CrossFit and Personal Training

• Row 750m
• 5 tempo push ups (5 seconds to go down, push up fast)
• 20 calf raises
• 20 banded pull aparts

• Establish a max strict press for the day. Max time allowed: 10 mins

Then,

• You will hold the bar above your head for an accumulated 3 mins. (get it there any way possible)

* every time you break, you will hold a front plank for 1 minute (this includes the very end!)

Alternating EMOM x 20:

• even) :30 sec heavy sandbag/dball bearhug hold (challenge yourself – think 2/3 to full bw)
• odd) 1 length of gym (20m) AFAP sled sprint (110/70 on the sled)