Tier 1
5 x 5 Bench Press
and then…
*EMOM – 21 Minutes
Minute 1 – 12 Knee Raise
Minute 2 – 10 Russian KB Swings (pick weight)
Minute 3 – Max Double Unders or Singles
*Score is total Double Unders
*Shoulder Mobility
Tier 2
5 Rep Max Bench Press
and then…
*EMOM – 21 Minutes
Minute 1 – 15 Knees To Elbow (or) Toes To Bar
Minute 2 – 12 Russian KB Swings (44/26)
Minute 3 – Max Double Unders
*Score is total Double Unders
*Shoulder Mobility
Tier 3
3 Rep Max Bench Press
*EMOM – 21 Minutes
Minute 1 – 15 Toes To Bar
Minute 2 – 12 Russian KB Swings (53/35)
Minute 3 – Max Double Unders
*Score is total Double Unders
*Shoulder Mobility