Wednesday April 25, 2018

A) PUSH PRESS: Establish a 4RM

Then:
5 x 4, 80% above

B) END:
EMOM 15
1 - Row 10 Cals + 5 Burpee
2 - 10 K2E + 20 DU
3 - 10 DB hang squat cleans@22/15

Rest 5 mins

EMOM 15

1 - Assault bike 14/12 Cals
2 - 10 DB Box step ups + 10 H/R push ups 3 - 5 Strict Pull ups + 10 Ab mat sit ups

Rest 5

EMOM 15

1 - Run 200m
2 - 5 Power snatch (Heavy but Touch and go) 3 - 15/12 Ring dips

This is set up to test you..
Hold pace for as long as possible.. Be adaptable
DONT QUIT!!
take ownership.
C) ACC: 5 x 10 incline DB Press
5 x 10 ab roll outs

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