Missed Tuesday and Wednesday :(

Tuesday- Aerobic w/ Anaerobic mixed
40 min EMOM
1st- 9 Burpees + easy bike…
2nd- 35 Double Unders + easy bike…
3rd- 3 Wall Walks + easy bike....
4th- 9 Box Jumps, 30” step down + easy bike…
5th- 14 Wallball, 20# + easy bike….
6th- 3 Deadlifts @ 85% of 3RM + rest

Wednesday- Squat/Pull Strength + Bend Push Strength + Core
A1. Overhead squat @ 33X1, 4 x 4, rest 60 sec
A2. Towel L-sit Pull Ups, 4 x 4-6 reps, rest 2 min
B1. Snatch High Pull @ 20X1, 4 x 5, rest 60 sec **pull to nipple line, don’t go too heavy to where you can’t get it this high
B2. Wtd Ring Dips @ 33X1, 4 x 5, rest 2 min
+
15 min EMOM
1st- 10-30 sec Bottom of Ring Hold
2nd- 20-30 sec Hollow Hold
3rd- 15-20 Hip Extensions

Missed Tuesday and Wednesday - Work has been busy and wasn't able to make it to the gym.