Saturday, September 12, 2020

Performance

EMOM for 10 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

For time:
27-21-15-9
Plate Ground to Overhead, 45/35
Handstand Push Ups

*15/12 Cal Bike between each round

Intermediate

EMOM for 10 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

For time:
27-21-15-9
Plate Ground to Overhead, 35/25
Box Handstand Push Ups

*13/10 Cal Bike between each round”

Fitness

EMOM for 10 min, alternate between:
10 Bench Press
10 Single Arm Dumbbell Row, ea arm

For time:
20-15-10-5
Plate Ground to Overhead, 25/15
Seated Dumbbell Shoulder Press

*13/10 Cal Bike between each round

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