Friday 10/11/17
A. WARM-UP x2
-200m run
-x10 side lunges
-x20 mountain climbers
-x10 arch/hollow swings
B. CORE WORK – EMOM FOR 6MINS
min1: 40sec hand plank thigh taps
min2: x40 tuck rocks
C. EMOM FOR 12MINS
min1: 12/8 cal row
min2: 8 MUs (Sc: chest2bar, Beg: pull ups or TRX MUs)
min3: 20 DB snatch
D. FOR TIME
100 KB swings
(*EMOM do 3 burpees)