4
Jan
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