Wednesday 17.05.2017


"Regularly learn and play new sports."

Scaled &

Rx) 1) Overhead Squat, build to a heavy triple

2) EMOM x 12

min 1: 12 Front Rack Reverse Lunges

min 2: 12 Deficit Push ups

min 3: 12 DB Box Step Ups

min 4: :40sec Plank Hold

Comp) Primer: 3 Sets

7 Behind the neck Strict Press

:20sec Hollow Hold

:10sec Wall Facing Handstand Hold

1) Push Press, 5x3 build to a heavy set

2) Overhead Squat, 10:00 to build to a heavy set of 3

3) Body Armor: EMOM x 12 (4 rounds)

12 Double Kettlebell Front rack reverse lunges

12 Deficit Push ups

12 DB Box Step ups

:40 Plank Hold (elbows)

4) 10:00 Recovery Row


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