Tue September 15th, 2015

"Four, Three, Two, One, Floor"

 

Strength/Skill- Posterior Chain, 10 good mornings, 10 DB rows per arm, 10 superman

 

WOD- 4-3-2-1 10 minutes (NO REST, but rest after 10 minute series)

4:00 Tabata Rowing Sprint

 

3:00 EMOM

1st minute- 20 Sumo Deadlift High Pull with KB (24/20)

2nd minute- 20 DB Push Press

3rd minute- 30 Air Squats

 

2:00 EMOM

1st minute- 40 Ab Mat Sit Ups

2nd minute- 45 seconds of Plank

 

1:00 Max Effort Burpees


REST FOR 1:00 and repeat