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Workout of the Day

FITNESS
A. EMOM 10:
1st: 30s plank shoulder taps
2nd: 30-45s dead bugs, alternating
 
B. 3 rounds:
50 air squats
7 DB renegade rows
10 DB hang power cleans
 
Training notes:
•12 min cap.
 
Record time.
 
PERFORMANCE
A. EMOM 10:
1st: 30s wall-facing shoulder taps
2nd: 30-45s dead bugs, alternating
 
Training notes:
•Do back to wall shoulder taps if they feel sketchy wall-facing.
 
B. “Nasty Girls”
3 rounds:
50 air squats
7 ring muscle-ups
10 hang power cleans (135/95)
 
Training notes:
•12 min cap.
 
Record time.
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