Tuesday.June 13.2017

Warm Up

2 rounds

10 reverse samson lunge 

:20 hollow body hold 

:20 arch hold 

:10 hip bridge hold 

10 squat thoracic rotations 

200m straight leg row 

 

EMOM x 12

A-:30 Cal row 

B- :30 Sit ups 

C- :30 Plank 

 

4 Rounds for Quality

500m Row (Heels down) 

12 single arm high pulls/side @ 25% bodyweight 

12 single arm presses/side @ same weight 

:30 side plank/each side 

100m single arm overhead carry @ same weight