1/10/17

AM
A. 3 sets:
Head Supported Single Arm KB Row x 8-10/arm rest 1 minute 15#
Landmine Press x 8-10 rest 1 minute 45# bar
B. Ring Dips @ 3111 tempo x Max Reps rest 2 minutes x 3 sets (make sure to get super deep into dip)done, around  7 or 8 each time was just focusing on counting the tempo
C. Ring Kip Swing Practice x 10 minutes - https://www.youtube.com/watch?v=_Fpk7koV0fw
Done.
+
EMOM x 21
minute 1 - 13 Calorie Assault Bike
minute 2 - 10 TNG Power Snatch 75#
minute 3 - 10 Calorie Ski
Done. Some rounds only got 12 cals at the minute mark.

PM
5 sets:
500m Row @ 1:50 pace
rest 2 minutes. Done all at 1:50
+
EMOM x 24
minute 1 - 10 DB Burpee Box Step Up 20" (30# per hand)
minute 2 - 15 Toes to Bar
mintue 3 - 13 Calorie Row

• Done. Burpee stepovers overlapped into the toes 2 bar min by a few seconds but still kept pace on everything else