Thursday 07-08-2021 Workout Of the Day

A. EMOM x 20 min (5 rounds)
1: 5/side KB/DB half kneeling strict press
2: 12 alt gorilla rows
3: 0:45 plank/weighted plank
4: 12 alt. KB/DB floor press 

B. For time:
dbl KB C&J
*50 DU after each round

Workout Notes/Intentions: Part A is an upper body strength EMOM. You may use DB’s or KB’s for the strict press and floor press. Gorilla rows should be with KB’s. The plank can be weighted by placing a plate on your back. You will likely need a few different sets of bells for the different movements and that’s okay!

Part B will be a short metcon. Choose any machine you want. The cals should be a fairly moderate pace because this workout is going to be short. The double KB C&J  don’t have to be unbroken, but you should be capable of doing the 9’s unbroken. 50 DU or 100 singles after the 21’s, 15’s and 9’s. Finish hard on this one!