Whatever IT is- Do IT today.

15 Minute EMOM

Minute 1- 5 Dumbbell Cleans + 5 Overhead Press + 5 Thrusters

Minute 2- 15 Hanging Leg Raises

Minute 3: Max Effort Plank

Then;

8 Minute EMOM

Minute 1- 50 M Waiter Carry

Minute 2- 15 HollowRocks

Then;

3 Sets UNBROKEN

10 Lateral Raises

10 Front Raises

10 Upright Rows

10 Calorie Bike Sprint

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

8/5/16

WarmUp10 Sets

100 M Row

Rest 15″ & Repeat 

Then;
10 Sets (Unbroken -Chill Pace)

5 BackSquats @70% (Beltless)

10 PushUps

5 PullUps 

10 Rotational Ball Slams

Then;
4 Sets

10 High StepUps

10 Rows

Then;
2 Rounds (AMRAPS)

3:00 of work- 1:30 of recovery

8 Jumping Lunges

4 Burpee PullUps

Then;
5 Minutes

Sled drag & Push with 100% of your FrontSquat

Then;

STRETCH