Monday 3/14
A. 20 min EMOM of
Odd-GS x 10 (60/30#)
Even - 10-15 BB Rows (65/135#)
B. 20 min EMOM of
Odd - 20 KBS (60/30#)
Even - Ring Dips/HRPUs x 5-8
Wednesday 3/16
A. 20 min EMOM of
7 DL - 315/135
7 Ring Pull-ups/Rows
B. 20 min EMOM
16 Goblet Lunges - 40# KB
5 Press (55/115)
C. 5 rounds of
12 Ab Wheel
3-5 BS Practice - 115#
Friday 3/18
A. 5 BS @ 155# EMOM for 12 min (95-115-135-155-155) 155x12mn
B. 5 HPC @ (95-115) 115x1min, 135x7min, 145x5min EMOM for 13 min
C. KB Circuit w/ 40# 5 sets of...
10 Maxercist Row - (5/side)
10 SLDL per side - (5/side)
10 OH Lunges - (5/side)
10 Press from Lunge Position - (5/side)
10 crushing curls
10 Windmills - (5/side)
@ Z1 pacing (focus on quality movements)
Time: 14:50ish
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