Yates Row
5-5-5-5
12 Minute
EMOM
5 Thrusters 65/45
5 Burpees
5 air squats
note: use a weight that is challenging for the workout but not too heavy where you cant consistenly have rest during the EMOM and are going into the next minute.Control your pace.
buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point