Jul 2017


2 laps, of:
Hollow / Arch Swings x 20 reps
Air Squats x 10 reps
Handrelese Push-ups x 10 reps
Goodmoornings x 10 reps

EMOM 6 min, of:
Strict pull-ups x 3 reps *
* if needed use a band, do not bounce. If you have strict Chest to bar do Chest to bar

3 Rounds for Time, of:
Run x 400 Meters
Kettlebell Swings x 21 reps
Knees-to-Elbow x 15 reps
Ring Dips x 9 reps

Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”