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)