A. Floor Press 8-8-8-8 @ 21×1 tempo
- build weight
B. “Run from the Nasty Girls”
3 Rounds:
Run 400m
50 Squats
7 Muscle Ups
10 Hang Power Cleans (60/40)
OR
If you did Throwdown:
@ Recovery Pace
EMOM x 24-30 mins
min 1 – Jog 100-200m
min 2- 15 Russian Swings
min 3 – Row 30s
min 4 – 30-45s Jump Rope
min 5 – 30-45s Plank
min 6 – 30s Push Ups