Tuesday 12.29.15

Warm Up: 3 rounds

1 minute jump rope

10 good mornings, overhead pass throughs & torso rotations

10 med ball thrusters & med ball slams

Snatch grip deadlift:

3 x 10 (feel out the load if this is a new movement for you)

Deficit Push-ups: (45'/25's)

3 x max unbroken

Strict Pullups:

3 x 5 (add load if applicable)

EMOM for 20 minutes

A: :30 seconds max wallball shots

B: :30 seconds max kb swings (53/35)

C: :30 seconds max box jumps (24/20")

D: :30 seconds max bar touch burpees

Post Workout: 3 sets

1 minute max effort airdyne

rest 1 minute

1 minute bar hang

rest 1 minute

1 minute plank

rest 1 minute