Move It Monday

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EMOM 5: 

  1. Bike 10/7 Cal 

  2. Jump Rope 

  3. palio chair or wall sit 

  4. Farmer Carry 

  5. Hollow Rock or Hold 


Performance:  3 x 3 Back squat 
*Roughly 90% of 1 rm 
** Last set go for broke 


Fitness: 3 sets 
5 Goblet Squat 
7/7 Pulse lunges (lock out at top) 
10 Knees to elbow (hanging or standing) 


Performance/ Fitness
FIGHT GONE BAD 
3 ROUNDS FOR MAX REPS

  • 1:00 Wall Ball (20/14)

  • 1:00 Sumo Deadlift High Pull(75/55)|(45/35)

  • 1:00 Box Jump/s step up (24/20)

  • 1:00 Push Press

  • 1:00 Row For Cals

  • -1:00 Rest-


FINISHER: Posterior Chain
3 SETS

  • 20 Glute Bridges

    *Every 10 REPs, pause at the top and hold for :10

  • 15 Bird dogs 

  • 10 Superman