A. Alternating EMOM 20 (5 Sets Each):
– Banded Good AM x 12 @ 20×1
– Tempo Goblet Squat x 6 @ 52×1
– RKC KB Swing x 12-15
– Plank Hold x 45s
B. For Times, with a running clock:
– Row 500m
* When the clock hits 4m…
– 30 DB Manmakers (30s/20s)
* Score each portion individually.
Relevant:
– Fix Your Swing With a Squat Rack – Frank Duffy Fitness
