“Knowledge without action is useless.”
A. EMOM x 10
odd: 2 Front Squats (across)
even: 4 Back Squats (same as front squat)
B. EMOM x 15
Min 1: Cal Bike
Min 2: 10m Shuttle Runs
Min 3: Sit Ups
*Score is total reps
Bonus
3 x 5 Turkish Get Ups, Each Side
3 x 5 Turkish Get Up Sit ups, Each Side (heavier than your TGU)
5 x 8 DB Row, Each Arm
5 x 8 Bulgarian Split Squats, DB at your side
Warlock Weightlifting:
A. Jerk Behind the Neck + Jerk – 1+1RM, 90%x2, 95%x2
B. Parallel Back Squat w 3 sec eccentric – 4RM, 90%x4, 90%xMax reps
C. 1/4 Squat Jump – 40%x3x3
D. Turkish Get-up – 3 x 5/side