Thursday 07/13/2023 Workout Of the Day

A. EMOM x 15 mins 
1: 8 double KB seated strict press
2: 10 double DB rows
3: 12 weighted sit ups

B. For Time:
21-15-9
dbl KB C&J @35/50#
t2b
cal row

Workout Notes: Part A is an upper body focused strength EMOM. Challenge yourself with weights. You will do 5 rounds total- you should get about 20-30 seconds of rest each minute.

Part B is a short metcon. It will challenge your grip strength / forearms! Break up the 21’s into 2-3 sets if needed, and try to go unbroken for your round of 9.