Big Exhales!

12 Minute EMOM

Minute 1- 150/200M Row

Minute 2- 50Meter Bear Crawl

Minute 3- 10 Ball Slams

Then;

10 Minute EMOM

Minute 1- 5 Weighted PushUps/10 PushUp

Minute 2- 10 Dumbbell Snatches (5/5)

Then;

8 Minutes (NonStop

500M Row

25 Burpees

300M Row

15 Burpees

100M Row

5 Burpees

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

8/2/16

WarmUp3 sets

20 Band Tears

10 Ball Slams

5 Walkouts + PushUp

2 Low Lunge Twist

Then;

4Sets

15,12,8,15 Incline Barbell Chest Press

Then;

7×2 Pause Bench Press @75%

Then;

4×12 Flat Dumbbell ChestPress

Then;

10 Minute “AMRAP”

10 KB Swings

10 Dips

Then;

2Sets

15 Pec Deck

15 Modified PushUps (against bench)

Then;

2 Sets

15 Preacher Curl

15 EZ Bar Curl

15 Hammer Curls

15 TRX Rows