HonorFit 60

Strength 

On a 12 min clock:

Front Squat

*Find a 3 rep max for the day

Workout

EMOM x 24 MINUTES
MIN 1 – 3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2 Rope Climbs
MIN 4 – :30 Dbl KB Front rack hold 53/35

*Bar for the Front Squat can come from the rack or the floor.

SC 45

Strength

EMOM x 8 MINUTES
3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

6 ROUNDS FOR TIME
50 Double Unders
300m Row
12 Push Press 95/65

HonorFit 30

Workout

EMOM x 12 MINUTES
MIN 1 – :50 Max Sit-Ups
MIN 2 – :40 Max Ring Rows
MIN 3 – :30 Max Cal. Row

OPTIONAL FINISHER
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
15 Tuck ups