7
Jun
Tuesday
SKILL
Dynamic Warm -up
(5-8 min)
then…..
EMOM x 21 min
Min 1 = 10 Sumo DL (build each round but don’t go over 75% of 1-RM)
Min 2 = Single Arm KB – 1 Strict Press + 2 Push Press + 3 Push Jerks (each arm)
Min 3 = 5 Reverse Lunge Plates Step Ups w/ KB (each) (20 inch box for men/3 45’s stacked up for women)
WOD
For time:
50-40-30-20-10
DU’s
Abmat Sit Ups
**after each round perform the following rep scheme
10-8-6-4-2 Pull Ups OR 5-4-3-2-1 Bar MU’s
(12 min cap)