Friday 06/01/17
A. WARM-UP x3
-x10 downward dog to cobra
-x10 air squats
-x10 squat hold with movement side to side
-x10 single leg KB DL
-x10 KB figure of 8
B. EMOM FOR 20MINS
min1: x8 DLs @65%
min2: x8 burpees OTB
min3: x8 DB snatch (each hand)
min4: 10/8 cal row
C. 10MIN AMRAP
Ascending ladder: 1 , 2, 3, 4 , 5 …..
Clean
Shoulder2OH
+20 DUs after every round (40 singles)
(RX: 50kg/35kg , Sc: 30kg/20kg)