6/30/2014
Make up a missed 1RM ( squat, press or dead lift)
OR
EMOM 8 min
1 PC plus 3 front squats, add weight each round.
+
3 RFT
25 kbs 53/35
25 burpees
Advanced use 70/53.
8:30 AM Hiit:
10 min amrap:
200m row
2 TGU/arm
5 ring dips
5 box jumps
rest 3 min
10 min amrap:
200m run (parking lot 2X)
30 DUs
3 wall walks
5 jumping lunges/leg
rest 3 min
10 min amrap:
1 RC
5 burpees
10 wall balls
15 sit up
