| Minimal equipment. / No-Gear |
Warmup: A: Movement Complex Warmup B: General Warmup 2 rounds of: 20 Jumping Jacks 10 reps T-spine opener quadrupled per each side 2 rounds of: 20 grasshoppers 10 KB/DB/Rucksack swings Strength E2M x 5 sets 5-7 Goblet squats Tempo: 4020 Directly into: EMOM 6 Odd: goodmornings, 10-15reps, Banded or weighted if possible. Even: T-pushups 4-8 reps per side B: 3 RFT 50 Airsquats 20 Ground to overhead with both hands, use an odd object with a decent weight. 15 Hand release Pushups |
