Tuesday 23rd April, 2019

Warm Up:

EMOM 12
1 - 5 Scap Pull ups
2 - 10 Scap Push ups
3 - 10 Hollow rocks
4 - 3 Box jumps + 6 DB High pulls
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EMOM 16:

1 - 10-12 Bar dips + 1-2 reps on last week
2 - 6-8 Strict Pull ups + 1-2 reps on last week
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Every 5 mins x4:

Run 200m
20 Wall balls@9/6kg
10 DB Snatch@22/15
12 H/R press ups

Rest 5 mins

Every 5 mins x 4
Row 250m
10 DB Push press@22/15
12 T2B // Half T2B // K2E **
10 DB Plank rows

**Use a movement that allows you to go unbroken.

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