LOCAL MUSCLE ENDURANCE TEST & EMOM 25 OF…

A) Strength:

1) Push-ups: 1 x Max Reps in 60s
Scaled = Box Push-ups
Rx+ = 1 x Max HSPUs Any Style

2) Every 2:30 x 5:
a. 6-8 Neutral Grip DB Bench Press
– Building in weight
b. 10 1-Arm KB Rows each
– One weight for all sets

B) MetCon:

EMOM 25:

Min 1: 8/6 Strict Pull-ups
Min 2: 12/10 Calorie Bike
Min 3: 15/10 Ring Dips (S = Matador Dips, Banded Dips, Push-ups)
Min 4: 50 Ft Double KB Overhead Carry (53s/35s)
Min 5: 10 Burpees to a Target

C) Recovery:

5:00 of Parasympathetic Breathing

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