Friday 12/04/19
A. WARM-UP x3
-x20 scissor swings
-x10+x10 leg swings
-x10 side lunges
-x10 front lunges + OH reach
-x5 tuck jumps
B. EMOM FOR 6MINS
min1: x20 V-ups
min2: x4-5 dragon flags
C. EMOM FOR 6MINS
x2 cleans (BOTC)
D. 4SETS – 30sec ON + 15sec rest
max reps: hang power cleans
E. WOD – AMRAP 6MINS
5 pull ups
10 jumping lunges
15 KB swings
6:10 class
A. WARM-UP x3
same except tuck jumps
B. SAME EMOM 6MINS EXCEPT (flags substitute with russian twists with wallballs)
C. E2M FOR 24MINS
-x12cal ski-erg
-x30 KB swings
-x20 TRX row + x20 TRX reverse lunges