EMOM for 21 minutes:

  1. Back Squat 75-80% of 1 rep for 5-3 reps
  2. Push ups 10/7 reps
  3. Generic Man Maker 5-10 reps*

*Generic Man Maker: with a set of Dumbbells you will place them o the floor while in the plank position and then pull your right arm dumbbell to your right shoulder and then place it down on the floor and then pull the left arm dumbbell to the left shoulder. Keep your core tight and both feet on the ground while twisting. This is an excellent core exercise and pulling exercise. Play with weights and reps to find optimal performance.


3 rounds of:

Mountain Climbers on rings 10-12 reps

V-ups 10 reps

Hollow holds 30 seconds