Thursday, September 26, 2019

Performance

E3MOM for 12 min
10 strict shoulder press
150′ farmer carry
20 V-ups

For time:
21-18-15-12-9
Handstand push-ups
100-80-60-40-20
Double-unders

Intermediate

E3MOM for 12 min
10 strict shoulder press
150′ farmer carry
20 Jack knives

For time:
21-18-15-12-9
Box handstand push-ups
50-40-30-20-10
Double-unders

Fitness

E3MOM for 12 min
10 strict shoulder press
150′ farmer carry
15 Leg raises

For time:
21-18-15-12-9
Seated DB strict press
100-80-60-40-20
Jump rope

Burn

With a continuously running clock

E3MOM for 15 min
12/10 cal assault bike
25 Russian KB swings

Rest 3 min

EMOM for 12 min
10 Single DB row, each arm
20 Glute bridge
30 flutter kicks

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