1.5.16

Warm-up

5 Min Run/Row/Jump

3 Rounds

10 Arm Circles

5 Push-ups

10 Banded Pull aparts

30 Sec Doorway stretch

Strength/Skill

12 Min. EMOM – feet on box

E – 10 Ring pushups

O – 10 Ring rows

METCON

6 Rounds

8 Deadlift (225/155)

8 Box Jump Overs (24/20)

100m Row

*Complete 3 rounds Rest 3 Minutes then complete the next 3 Rounds

Extra Work

gymnastic

Find Max UB T2B

olympic

EMOM x 10 min:

Even min: 5 Strict Press at one heavy weight

Odd min: 6 Pullups @ 21X1 tempo

B) BS: Every 90 sec x 5 sets: 2 reps @ 90%

Core

75 V-Situps