Tuesday 12.22.15

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HEALTH

A. One Set at each rep Range (3-5 x 2, 8-10, 15-20)

Pull Ups

KB/DB Shoulder Press

+

Clamshells x 45 each way

 

B. 15 Minute EMOM:

5 Renegade Rows (Each Arm)

5-10 Push Ups or Dips

Down and Back

 

On Own:

MAX Side Plank Hold x 2 each Side

1 to 2 Minute Rolling Back of Shoulder/Lat

1 Minute Stretch Lats (each side)

FITNESS

A. EMOM for 12 Minutes:

Odd: 5 Push Presses

Even: 5 Pull/Chin/Muscle Ups

 

B. 15 Minute AMRAP:

5 HSPU’s

5 DB Burpee Thruster

5 Down n Backs

 

On Own:

Accumulate 5 Minutes of Plank Hold Variations & 5 Minutes of Jump Roping

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