Wednesday 29/08/18

Wednesday 29/08/18

A. WARM-UP x3

-x20 scissor swings

-x10 forward + x10 backward arm circles

-x10+x10 leg swings

-x10 scorpions

-x10 jumping jacks

 

B. E1.5M FOR 9MINS

x1 strict press + x2 push press (BOTC)

 

C. EMOM FOR 30MINS

min1: 12/8cal ski-erg

min2: x15 pull ups (Sc: band assisted)

min3: 14/10cal row

min4: x15 dips (Rx: rings, Sc: stationary with/without band, Beg: box)

min5: rest

 

(Fast transitions so that next person is ready to stat at :00. If necessary reduce reps/cal to make it within the minute. 2 people max in each station)

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