EMOTM X 12 1ST MIN RUN 12 CALS 2ND MIN 10 DB BENCH PRESS 3RD MIN 30 SEC CORE 11 MIN AMRAP 14/10 CAL BIKE ALT SKI 10 GTOH PLATE 8 OH PLATE LUNGES 6 BURPEE ONTO

Wednesday 3/12/25 Upper-Body focus- Standing alternating shoulder press-8 e/s x4 Hand-release push ups 10x4 PART 2: Higher intensity (At your own pace) 18 minutes 😊 Partner- (You go, I go)! (All reps are ½ ) 32 calories 16 GTOH

STRENGTH: EVERY 2 ½ MINS X 5 2 Power Cleans  1 Hang Squat Clean  2 Push Jerk  WORKOUT: FOR TIME (12 MIN CAP) 40/30/20/15/10 Wall Balls  10 TTB 10 Db Snatch  TTB & Db Snatch after each set of Wall Balls

Strength : Press and Pull 5 x 3 Strict press @80% Super set with 5 strict pull ups ( add weight if necessary ) Every 3:00 Conditioning : EMOTM X 20 mins 1st 12 Cals Runner 2nd 10 C2B/Pull ups 3rd 3 Wall Walks 4th 5 Hang power Cleans