Reminder: Columbus Day (Monday, Oct. 9) schedule at CF MVA is 9:15am, 12:30pm, 5:15pm, and 6:00pm only!
A) EMOM x 12
Start with 60% of 1RM and build each minute. Once you miss, drop the weight back down to ~85% and finish sets.
B) Ladder as high as possible in 7 minutes:
1-2-3-4-5…Wall walk up or 5-10-15-20-25′ handstand walk
2:00 Double lax ball mash
1:00 Puppy dog