Thursday, December 27, 2018

Performance
.
EMOM for 10min, alternate between:
3 Deadlifts + 15 V-Ups
50’ Handstand Walk
.
3 Rounds For Time of:
400m Run
21 Handstand Push Ups
12 KB Swings, 70#/53#
.
Intermediate
.
EMOM for 10min, alternate between:
3 Deadlifts +10 V-Ups
30sec Handstand Hold with Shoulder Taps
.
3 Rounds For Time of:
400m Run
21 Handstand Push Ups to ABMAT
12 KB Swings, 53#/35#
.
Fitness
.
EMOM for 10min, alternate between:
5 Deadlifts + 15 Jack Knife Sit-Ups
45sec Tall Plank with Shoulder Taps
.
3 Rounds For Time of:
300m Run
21 DB Shoulder Press
12 Russian KB Swings, 44#/26#
.
FitCamp
.
E3MOM FOR 3sets, alt between:
50sec plank
50sec DB weighted Glute Bridge
50sec Russian Twists with DB
.
4 Rounds For Time of:
400m Run
21 Burpees
21 DB Thrusters, 35#/20#

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