The Fitness Coalition

Workout of the Day

A. Kneeling Strict Press + Bands: Build to Heavy Single (5 Heavy Singles) Hit it 4 More TimesB. Strict Pull Ups: Max Reps

-Or-

Strict Pull Ups + Bands: 3 Sets – 8 Reps

+

20 Minute EMOM

Minute 1: 10-20 Push Ups

Minute 2: 10 Pull Ups (5 Bar Muscle Up -OR- 2 Rope Climbs)

Minute 3: Battle Rope (45 Sec)(Alternate b/t Small and Big waves)

Minute 4: Sledge Hammer (20 ALL OUT Strikes – 10 Per Side Alternating)