16.2 Judges Kemp & Son EdgeMatic Images

16.2
Judges Kemp & Son
EdgeMatic Images

Warm up: CFWU x 2, PVC Pass thru,
Pre-mobility: Ball overhead rib mobilization

Health and Fitness
A. EMOM x 12 minutes:
Min 1 – 3 Strict Pull-Ups
Min 2 – 3-4 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B. Alternate with a Partner
Against a 2 min clock complete:
15-20 cal Row
As many Burpees as possible in remaining time
Rest while your partner is going. Complete 4 sets each
Classic:
A. EMOM x 12 minutes:
Min 1 – 3 Strict Pull-Ups + 3 Kipping PLUs
Min 2 – 3-4 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B. Alternate with a Partner
Against a 2 min clock complete:
15-20 cal Row
As many Burpees as possible in remaining time
Rest while your partner is going. Complete 4 sets each

D. Mobility = T-spine smash, banded bully