[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Bodybuilding EMOMs
EMOM 12
Min 1: 12/10 Cal Ski
Min 2: 8 Barbell Bent Over Rows (AHAP) + 8 Ring Rows
Min 3: 16 Banded Tricep Extensions
Min 4: 18 Alt V Ups
-rest 2 minutes-
EMOM 12
Min 1: 12/10 Cal Row
Min 2: 8 Bench Press (AHAP) + 8 Hand Release Push Ups
Min 3: 16 Alt DB Curls (AHAP)
Min 4: 32 Russian Twists w/ DB
-rest 2 minutes-
EMOM 12
Min 1: 12/10 Cal Bike
Min 2: 16 KBS (B/G)
Min 3: 16 Prison Burpees
Min 4: 45sec Wtd Plank