5:30 PM
New 7Fit class time!

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Strength:

EMOM 18
Min 1: 10-15 GHD Sit Ups (Add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (Add weight if possible)
Min 4: Rest
Min 5: 10-15 Ring Push-ups (Add weight if possible)
Min 6: Rest

Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (Add weight is possible)
Min 4: Rest
Min 5: 10-15 Push Ups
Min 6: Rest

Conditioning:

AMRAP 10
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees Over the Dumbbell

For DB hang clean and jerks: Single DB, alternate hands every 5 reps.