Tempo Strength
6 Min EMOM
1) 5 Pullups
2) 5 Dips
Pullup Tempo: Fast Up. Hold :03 Above. :02 Control Down.
Dip Tempo: Fast Up: Hold at top :03. Fast down. Hold at chest :02
.MetCon - EMOM 20:
1) 15-25 HR Pushups
2) 15-25 V Ups / Tuck Ups
3&4) Row 20-40 cal
Athletes work as long as they like each interval but rest is encouraged at :10-15 before the next minute.
POWER LUNCH
For Time:
100 Hand Release Pushups
*EMOM do a wall walk
**every wall walk add a shoulder tap
15 min cap