[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
EMOM 9 – ARMS
Min 1: 20 Alt DB Curls (AHAP)
Min 2: 40sec “Gun Walk”
Min 3: 18 Banded Tricep Extensions
EMOM 9 – QUADS
Min 1: 15 KB Goblet Squats (AHAP)
Min 2: 15 Dual DB Cyclist Squats (AHAP)
Min 3: 16 Alt Box Step Ups (20in)
EMOM 9 – CORE
Min 1: 10 Quarter Turkish Get Ups L (to the rollover on the elbow)
Min 2: 10 Quarter Turkish Get Ups R
Min 3: 40sec Wtd Plank (AHAP)
EMOM 9 – GLUTES&HAMMIES
Min 1: 6 DB RDLs/side (AHAP)
Min 2: 12 Banded Hip Thrusts with a Pulse
Min 3: 12 KB Cossack Squats
*2 minute rest/transition between EMOMs