1/3/17

AM
A. 3 sets:
Landmine Rows x 5-6/arm rest 1 minute
22# bb
Landmine Press x 5-6 rest 1 minute
35# bb + 10#, +5#, +2.5#
B. Ring Push-Ups (feet elevated) @ 2121 tempo x Max Reps rest 2 minutes x 3 sets
15, 7, 6
C. Ring Kip Swing Practice x 10 minutes - https://www.youtube.com/watch?v=_Fpk7koV0fw
+
Mu work with Emily
+
EMOM x 16
odd - 12 Calorie Assault Bike
even - 10 Deadlifts 175#
Done. Kept pace. Yay

PM
5 minute Row Warmup (increasing intensity)
+
2000m Row @ tough pace (less than 8 minutes)
7:54 (18 sec PR from May)
+
EMOM x 30
minute 1 - 10 Calorie Ski Erg
minute 2 - 10 Toes To Bar + 5 Box Jumps 24"
mintue 3 - 15 Calorie Row
Done. On pace.

Finisher:
3 sets:
Heavy Farmers Carry (with handles) x 100'
rest as needed.
Class was going on so did 70# kb/per hand back and forth in the hallway for one set x3