Friday, April 5, 2019

Performance

EMOM for 12min, alt between:
1 Jerk
25sec Side Plank, ea side
50sec Glute Bridges, with DB

3 Rounds For Time of:
10 Push-Press, 125#/85#
10 Bar Muscle-Ups
12/10 Ski Erg

Intermediate

EMOM for 12min, alt between:
3 Push Jerk
25sec Side Plank, ea side
50sec Glute Bridges, with DB

3 Rounds For Time of:
10 Push-Press, 95#/65#
10 Chest to Bar Pull-Ups
12/10 Ski Erg

Fitness

EMOM for 12min, alt between:
3 Push Press
25sec Side Plank, ea side
50sec Glute Bridges, with DB

3 Rounds For Time of:
10 DB Push-Press, 35#/20#
10 Pull-Ups
12/10 Ski Erg

Burn

With a continuously running clock

EMOM for 10 min, alternate between:
15 DB floor press
12/10 Assault bike cals

Rest 2 min

EMOM for 8 min, in the same min
12 med ball cleans
6 burpees

Rest 2 min

For time:
2 mile Assault bike

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