***HOME WOD #1***
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows
MIN 2 – 10 Slow DB Deadlifts
(Score is Weight)
WORKOUT
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest-
EMOM x 4 MINUTES
12 DB Power Cleans
-1:00 Rest-
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)
***HOME WOD #2***
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
(Score is Time)