[A] Run 1 mile
[B] Practice Dragonfly
[C] Bench Press 4x10 (2301)
95, 115, 135, 135
Superset with Max wide push-ups
PM
[A] Warm-up
[B] Pace, then Pounce”
12 min EMOM (4 rounds)
Min 1: 12 Double KB(#35) Box Step Overs (24/20)
Min 2: 12 Burpees
Min 3: 12 Toes to Bar
THEN at min 12:00
3 more rounds for time
*Hold DBs by side, like farmer carry
Core:
Plank 60 seconds
Rest 30 seconds
V-up 30 seconds
Rest 60 Seconds
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