SKILL
EMOM x 10 MINUTES
Min 1 – :50 Bike @ Moderate Pace
Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings
WORKOUT
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)
25 Pull-Ups
7/2/2020 at Home
WARM-UP
2:00 Cardio Choice into…
3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB Alt. Snatch
*Both movements = 1 Set
STRENGTH
6 SETS ON A 15:00 CLOCK
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise
WORKOUT
3 SETS FOR MAX REPS
1:30 – DB Floor Press
1:30 – DB Renegade Row
1:30 – Hollow Rocks
-1:30 Rest b/t Sets-
MOBILITY
7/2/2020
WORKOUT
AMRAP x 25 MINUTES
500m Row
20 KB Goblet Reverse Lunges (70/53)
20 Russian KB Swing
:30 KB Front Rack Hold (L)
:30 KB Front Rack Hold (R)
