[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Accessory/Cardio Metcon
9 Minute EMOM
Min 1: 12 Unbroken Strict Press (AHAP)
Min 2: 20 Banded Tricep Extensions
Min 3: 12 DB Lateral + Side Raises
-rest 2 minutes-
9 Minute EMOM
Min 1: 12 Tempo KB Goblet Squats (B/G)
Min 2: 6 Bulgarian Split Squats w/ KB/leg (B/G)
Min 3: 12 Hand Release Push Ups
-rest 2 minutes-
9 Minute EMOM
Min 1: 40sec L Side Half Turkish Get Ups
Min 2: 40sec R Side Half Turkish Get Ups
Min 3: 30sec Hollow Hold
-rest 2 minutes-
9 Minute EMOM
Min 1: 12/10 Cal Bike
Min 2: 12/10 Cal Ski
Min 3: 12/10 Cal Row