October 2, 2019 – Strength and Conditioning

A. 10 minute EMOM of Calories of Cardios and Overhead Squats

Every 1 minute for 10 minutes (5 rounds):
Minute 1
14/11 Calories of Cardios
Minute 2
Max Overhead Squats

*Cardio > Bike/Row
**Score = Total OHS
ME OHS in 45secs, can be taken from the rack @ moderate loadFor Quality and Time

B. 12-9-6-3 Dumbbell Push Presses, Handstand Push-Ups, and Chest-to-Bar Pull-Ups

12-9-6-3 Reps for Time:
Dumbbell Push Press
Handstand Push-Up
Chest-to-Bar Pull-Up

*C2B > Performance > BMU


– Lats/ Hips/ Thoracic

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