Friday, March 29, 2019

Performance

EMOM for 12min, alt between:
12/10cal Ski Erg
150’ Farmer Carry w/DB
30sec L-Sit Hold on Rings/Rig or paralletes

3 Rounds For Time of:
24 Handstand Push Ups
24 Toes to Bar
24 KB Swings, 53#/35#

Intermediate

EMOM for 12min, alt between:
10/8cal Ski Erg
150’ Farmer Carry w/DB
30sec L-Sit Hold on Rings/Rig or paralletes

3 Rounds For Time of:
24 Pike/Box Handstand Push Ups
24 Toes to Parallel
24 KB Swings, 35#/26#

Fitness

EMOM for 12min, alt between:
10/8cal Ski Erg
150’ Farmer Carry w/DB
30sec L-Sit Hold on Rings/Rig or paralletes – knees tucked

3 Rounds For Time of:
24 Push Ups
24 Jack Knife Sit-Ups
24 Russian kB swings 26/18#

Burn

EMOM for 30 min
Plank hold
Leg raises
Mountain climbers
Wall balls
Assault bike cals
Rest

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