Metcon (No Measure) EMOM x 5 40s of: 5/5 Plank KB Drag Throughs + Plank bird dogs Every 3 minutes for 5 sets 5 Weighted Body Rows (Table) 12 TTB 12 Burpees to target
Metcon (No Measure) E3MOM x 5 20 Lateral shuffle burpee (no push-up) 40 Odd object thrusters
Metcon (No Measure) Post Chain Sandbag or D-ball Good morning (Hugging) 3 rounds 60 seconds on 60 seconds off
Coach: Simply hold the object in front of you and move your hips back with the knees almost extended. This is endurance work, you should be able to move for the entire 60 seconds.