Wednesday 14.03.2018


Fitness: Alternating EMOM x 16 (4 Rounds)

min 1: 12/10 Calorie Row

min 2: 7 Deadlifts 155/105 + 7 DB Push Press 35/20

min 3: 12/10 Calorie Row

min 4: 10 Ring Rows

Performance: Alternating EMOM x 16 (4 Rounds)

min 1: 15/12 Calorie Row

min 2: 5 Deadlift 225/155 + 5 DB Push Press 50/35

min 3: 15/12 Calorie Row

min 4: 10 Pull ups

Competition: 1) "Humble PI"

Alternating EMOM x 16 (4 Rounds)

min 1: 12/8 Calorie Assault Bike

min 2: 5-7 Deadlifts 225/155 + 5-7 Kipping HSPU

min 3: 12/8 Calorie Assault Bike

min 4: 10 Chest to Bar Pull ups

2) Shoulder Recovery: Crossover Symmetry

or

3 sets

10 Scap Retractions

10 Front Raises

20 Seated Band Pulls

20 Band Pull Aparts


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