Tuesday 16th July, 2019

Warm Up:

EMOM 12
1 - 10 Single arm swings@comfortbale load
2 - 10 Scap Push ups
3 - 10 Hollow rocks
4 - 3 Box jumps
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Pull:

3-4 Strict C2B (use band if needed)
6-10 Strict Pull up (Use band if needed)
10-12 Ring rows@2121
Rest 2 mins x 3 sets
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Push:

3-4 Strict HSPU (Use matts if needed)
8-10 Pike push up
8-12 Kipping HSPU
Rest 2 mins x 3 sets
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EMOM's

EMOM 18
1 - Echo Bike 15/12 Cals

2 - 15-20 wall balls
3 - 12-16 hang DB c+j

EMOM 18

1 - Row 250/200m
2 - 50 Double unders

3 - 5 squat snatch@70%


Rest 6 mins in between EMOM.

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