Monday 03-12-18 S

Sunday, March 11, 2018

Warm Up: 

Row/Run X 2-3 mins  

+

Grab 1 light DB....

+

2 Rounds of: 

5 Ring Rows 

5 Hang & Shrugs 

5 Ring Rows 

5 Hang & Shrugs 

10 DB Left Arm Presses 

10 DB Right Arm Presses 

10 Frankenstein Walks  

+

Grab Barbell, DB, & Med Ball...

Movement Prep: 

Perform a few reps of each movement 

- Pull Ups 

- Deadlifts 

- DB Hang C&Js

- Calorie Row 

- Wall Balls  

 

Workout: 
30 Min EMOM:

Min 1: 8 Pull Ups- any style 
Min 2: 10 Deadlifts @ 155/105  
Min 3: 12 Hang DB C&J @ 50/35 (alt evenly)   
Min 4: 14/12 Calorie Row 
Min 5: 16 Wall Balls 20/14  
Min 6: Rest 

 

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