When obstacles arise, you change your direction to reach your goal, you do not change your decision to get there. – Zig Ziglar

mon.jpg

Warm Up: EMOM: 
1) 12/9 Cal Bike 
2) Down and Backs 
3) Lateral Band walk 
4) Wall Sit or Palio Chair
5) Push Ups or Plank Taps 


Performance: In 5 Sets Build to today's heavy 3rm Front Squat or Back Squat
then
5x1 @ 100% of today's 3rm


EMOMx 18
MIN 1 - 200/150m Run/Row 
MIN 2- 10 Burpees
MIN 3- 20 Slam Balls


Fitness: 4 sets 
5 Goblet Squats
7 Perfect Ring Row 
10 Lat Overs 


3 Rounds 1:30 Stations
:30 Rest B/t Stations
No Rest b/t Rounds

Station 1
Row for Cals

Station 2
Box Step Ups

Station 3
Up Downs 

Station 4
Sit Ups


Summer Shred: 1-10 Sit Up/ R twist With 10 Flutters between sets