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