Thursday, February 7, 2019

Performance
.
EMOM for 10min of:
3 Pause Front Squat
30sec Hollow Rock
.
AMRAP in 9min of:
3 Muscle Ups
6 Pistols, ea leg
9 KB Swings, 70#/53#
.
Intermediate
.
EMOM for 10min of:
3 Pause Front Squat
30sec Hollow
.
AMRAP in 9min of:
6 Ring Dips
6 Box Pistols, ea leg
9 KB Swings, 53#/35#
.
Fitness
.
EMOM for 10min of:
10 Goblet Squats
30sec Deadbug
.
AMRAP in 9min of:
9 Parallete Dips
9 Lunges, Ea Leg
9 KB Swings, 35#/20#
.
FitCamp
.
10 sets (30:30)
Assault Bike Sprints (cals)
.
Rest 3min
.
10 Rounds For Time of:
10 Weighted Step Ups, 20#/10#
12 DB Push Press, 20#/10#

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