Be sure to get signed up for CRUNCHFEST 2018 this week! 

EMOM: 8 minutes

  • 200m Row 
  • jump rope 
  • 20 rope slam/ 20 plank shoulder tap 
  • 20 flutters/ 20 sec hollow 

 

4 Rounds for Quality

  • Barbell in LandMine setup
  • 5/5 SA Bent Over  Row 
  • 5/5 SA Press (kneeling)
  • 5/5 Land Mines"
  • 1:00 Bike @ 40-60  ( 60 - 80) 

EMOM 12 min: 

  1. 15 kb swing + 5 DB push press 
  2. 15 sit up + 5 knee to elbow

 

CASHOUT: Coaches Choice