7/1/2014 14EMOM…Push Jerks

Fitness

A. Double Under Practice..30 ON/30 OFF x 6

B. 14 EMOM

EVEN:

20 Seconds Plank

10 Slam Balls

ODD:

20 Flutterkicks (1ct Balls Up)

3 Burpees

7 Goblet Squats

Competition

A1. CGBP @ 20X1, 3-5 reps x 4 sets, 1:30 min

A2. Weighted Ring Rows @ 20X0, 4-6 tough reps x 4 sets, 1:30 min

B1. Push Jerk, 6 touch n go @ 155lb x 6 sets, 1 min

B2. Toes to Bar, 10 reps x 6 sets, 1 min

C. Weighted Front Bridge, 30 sec hold x 10 sets, 30 sec rest

D. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min rest

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