05.23.2018

Warm up:

3 Rounds, 1:00 each
row (technical)
single arm db push press (switch hands @ 30sec mark)
Cossack squats

Strength:

Push press ;
12 – 6 – 3 – 3 – 3 – 3 – 3 (building)

Conditioning:

EMOM 18:00 (6 Rounds)
1. Max Calorie row
2. 30sec Max Push ups
3. 20 Wall balls (20/14)

Score total Calories + push ups across all six rounds

Recovery:

1 – Lateral opener; 90sec/ea
2 – Wall squat; 3-4:00