Wednesday 12/5/18



Warm-up:

2 rounds

1 minute each

Bike or Row

Face pulls

Band pull aparts

Ys and Ws

Strength/Skill: EMOM 15 minutes

1st minute

max reps unbroken (5-10)

Weighted pull-ups OR

strict pull-ups OR

Assisted pull-ups OR Pull-up negatives

2nd minute

max effort

plank hold

3rd minute

Rest

Conditioning: AMRAP 10 minutes

20 DB snatch 50/35

20 DB one arm OH walking lunge 50/35

(10 with one arm then 10 with the other on both movements)

Cool Down::

Iron Cross &

Scorpion

Lizard

Couch

CONTACT

(228) 206-6303

34 29th St.   Unit G &H

Gulfport, MS 39507

Click here to book a 15-minute conversation with one of our coaches to discuss your goals and how we can help you achieve them.