Tuesday 09-11-18 S

Tuesday, September 11, 2018

Warm Up: 
Row X 60 secs 
Cat-Cow X 30 secs
Neck Rolls X 30 secs
Bird Dog X 30 secs
Row X 60 secs 
Inch Worms X 30 secs 
Down/Up Dog X 30 secs 
T Push Ups X 30 secs 
Row X 60 secs 
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Grab BB & KB/Set Up Rack... 
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6 Min Skill EMOM of: 
Min 1: 8-10 Calorie Row 
Min 2: 6-8 Empty Strict Press 
Min 3: 8-10 Kettlebell Swings 

 

Strength: 
Strict Shoulder Press, 3 X 5, rest 3 mins bw  
- 5 @ 65%, 5 @ 75%, 5 @ 80%  
- don't count your warm up sets  
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Workout: 
Every 4 Mins for 16 Mins: 

18 Calorie Row 
18 KB Swings 53/35-70/53
12 Shoulder to Overhead @ 115/75-135/95 
- Rest in the remaining time; no score just work hard   
- This is not a build; scale accordingly 

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