“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.”
A. EMOM x 12
Min 1: 5 Deadlifts
Min 2: Max Effort Push Ups
Min 3 & 4: Recovery Run
B. 3 Rounds
21/15 Cal Bike
7 Ring Muscle Ups
10 Hang Power Cleans @ 175/125
Rest 90 seconds between rounds
Performance: 7 C2B + 7 Ring Dips
Fitness: 7 Pull Ups + 7 Push Ups
Fitness Light: 7 Burpee Jumping Pull Ups
Bonus:
A. Pendlay Row 5×5
B. Rowing: 2 Rounds
1 Minute @ 1K pace, 15 Seconds easy, 1 Minute Rest
2 Minutes @ 1k pace, 30 Seconds easy, 1 Minute rest
3 Minutes @ 1k pace, 60 Seconds easy, 1 Minute rest
C. 3 Rounds: 35 GHDSU | 35 Back Extensions | 35 Glute Bridges (Feet on a bench)
*Saturday June 23 Marshall will be headed to Viking Obstacle course.