[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Functional Body Building

EMOM12

Min 1: 12/10 Cal Ski

Min 2: 12 Bench Press (AHAP)

Min 3: 8 DB Lateral & front Raises (10s/5s)

Min 4: 45sec of High Plank Shoulder Taps

-rest 2 minutes-

EMOM12

Min 1: 12/10 Cal Row

Min 2: 12 Alt DB Curls/arm (AHAP)

Min 3: 12 Barbell Upright Rows

Min 4: 45sec Leg Lifts Over DB

-rest 2 minutes-

EMOM12

Min 1: 12/10 Cal Bike

Min 2: 15 KBS (B/G)

Min 3: 12 Burpees

Min 4: 45sec Russian Twists (weightless)