5 minute flow


100 jump rope contacts 1 and 2 feet

100 pull aparts

20 goblet squats

20 pull ups

50 back raises


Snatch EMOM x 10 minutes

Front Squat 3×5 – 1st two reps 3 second pause

Bro Circuit 5×12

Plate front raises

Plate triceps extension

Hammer curls

Note: These WOD’s are not what I am doing for my training. It is similar in some respects but it is a template for you to work off of. If you want to take out or add in something, go for it.


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