Monday 12/18/17

A) Coaches Choice Warm-up

B) EMOM For 12 Min Do:
Min 1 – Nose To Wall Hold x30 sec
Min 2 – Strict Chin-up x5-7
Min 3 – Double Under x30 sec max

rest 2 min

EMOM For 8 Min Do:
Odd – Strict Ring Dip x5-7
Even – V-up x12

C) For Time:
1000m Row

 

 

HIIT – ” X WALK “

EMOM FOR 12 MIN DO :

30 sec max effort Waiters Walk

rest 30 sec

30 sec max effort Walking Lunges

rest 30 sec

30 sec max effort Plank Walk

rest 30 sec

Then rest 1 min and do : 3 min Destroyer