Empty Your Cup, You’re Not That Good Yet

Friday




Fitness

Strength

EMOM 7 mins: 3 Weighted Supinated Pull-ups

Conditioning

4 rounds for time: 25 Cal. Row 100 DU 25 Wallball Shots, 20/14lbs.



Sport

A. Every 90 seconds for 6 mins: 1 Front Squat + 1 Jerk@95% CJ

B. 4 rounds for time: 25 Cal. Row 100 DU 25 Wallball Shots, 30/20lbs.

C. 5 sets: 30 sec – Pistols, alt. 30 sec – Bar Muscle-ups 30 sec – L-Sit Ring Dips 30 sec – Rest


Today’s Link – Empty Your Cup, You’re Not That Good Yet