EMOM 20 minutes

Even: Back Squat 3-5 reps @ 75%

Odd: Muscle ups 3 reps*

*If you are unable to perform the Muscle up, you will do one of the following:

-Muscle up with a band support

-Strict Pull up 5-7reps

-Chest to bar pull ups 5-7 reps

-ring rows and push ups 3-7 reps each


3-5 rounds and 10 reps each of the following:

Push ups in a hollow or pike position (bodyweight program)


Supermans or Hip and Back Extensions