Fryiahhh 11102023

WARMUP

STRENGTH

EMOM 10

1 squat clean

Start @70%and build over as many sets as possible!

WOD

RX

AMRAP 10:

8/10-calorie row

8 handstand push-ups

Level 2

AMRAP 10:

8/10-calorie row

5 handstand push-ups

Level 3

AMRAP 10:

6/8-calorie row

6 pike push-ups/seated Z- Press

SKILL WORK

Pre-workout:

EMOM 10:Min.

1 | :20 plank shoulder taps w/ feet on the rowerMin. 2 | :20 jump rope practice– Athlete’s choice of jump rope skill.