A. Every minute for 25 minutes:
1st minute: Handstand Hold, 45 seconds, use the wall or freestanding
2nd minute: High Step-ups x 10 (30”/24”), 5-per side
3rd minute: Strict Knees to Elbows x 8
4th minute: Hip Extensions x 15 reps
5th minute: Hollow body Hold x 45 seconds
*Compare to 10/04/16.
B. 6 rounds for load and time of:
6 Bent Over Rows, barbell
12 Dumbbell Chest Press on a Med Ball
C. Strength 101 @ 6PM:
1) 3 efforts of max repetitions for each exercise. Complete efforts for each exercise before moving onto the next. Rest 1-2 minutes between efforts.
Strict Pull-ups or Chin-ups
Supine Ring Rows
Post EMOM work, time, loads and reps to Members Area or comments.