Monday, 1 September 14

30 Sep Monday, 1 September 14

EMOM:
2 rounds (total 6 min)
30/40/50 sec work (chose your work time)
– side plank hip drop (L)
– barbell rollouts (load the bars with plates)
– side plank hip drop (R)

STRENGTH:
OH press 5×3

CAPACITY:
Complete 3 rounds:
DB Thrusters for 1 minute (2×25 kg/2x 17.5 kg)
Rest 30 sec
Dynamic Push Ups for 1 minute (on 20/10 kg plates)
Rest 30 sec
Ball Slams for 1 minute (40/30 lbs)
Rest 30 sec
Burpee Box Jumps for 1 minute (platforms)
Rest 30 sec
Score = Total reps completed for all rounds