25x each with a PVC:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
7 min to warm-up and go over proper movement for the squat clean
6 @ 60%, 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%,
1 @ 90%,
2 @ 85%, 3 @ 80%, 4 @ 75%, 5 @ 70%, 6 @ 60%
(20 min)
For max reps
2 minutes max reps burpees
Rest 2 minutes
Every minute on the minute for 10 minutes
5x Ground to overhead (95/75)(135#/95#)
10x hollow rocks
Rest 2 minutes
2 minutes max reps double unders (singles divide by 3)
(18 min)
Score is total reps for all 3 parts.
For the EMOM: 1 rep per round completed, if you complete all 10 rounds = 10 reps. If you do not complete a round the rep DOES NOT count and the round is considered a no rep. You may attempt again during the following minutes. Hint* if you fail to complete a round rest 1 round before attemp
Posted on 04/29/2016 at 12:00 AM
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