10.06.18

Compare to Wednesday 1/10/18

Warmup

Simon Memory Drill x 6 min

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review the DB/KB Renegade Row
Mountain Climbers
Alternating Med Ball Push Ups
Single arm KB Thrusters

Strength/Metcon

EMOM x 30
Minute 1: 40s DB or KB Renegade Rows
Minute 2: 40s Mountain Climbers
Minute 3: 40s Alternating Med Ball Push Ups
Minute 4: 40s Hollow Rocks
Minute 5: 40s Single arm KB Thrusters (Switch Arms every 3-5 reps)
Minute 6: Rest

P – 50/35 DB’s and/or 24kg/16kg KBs
L – 35/25 DB’s and/or 16kg/12kg KBs
F – 30/15 DB’s and/or 14kg/8kg KBs

Cashout

Pull Up Challenge Day 6:
Level 1: 3 sets of 15 sit ups, resting up to 2 min between sets
Level 2: 3 sets of 25 sit ups, resting up to 2 min between sets