Monday
Baseline
3x
10 KB swings
10 GSQ
10 push-ups
Work Capacity
EMOM x 10 min
Odd min – 20x Push-Ups
Even min – 20x KB uppercuts
Rest 3 mins, then:
EMOM – 10 min
Odd min – 20x Sit-Ups
Even min – 10x Burpees
Durability
Roll and stretch
3x
10 KB swings
10 GSQ
10 push-ups
EMOM x 10 min
Odd min – 20x Push-Ups
Even min – 20x KB uppercuts
Rest 3 mins, then:
EMOM – 10 min
Odd min – 20x Sit-Ups
Even min – 10x Burpees
Roll and stretch