TUESDAY 11/29/16

Warm Up:
500m Row
2 Rds Of;
10x No-jump Burpees
4x Grasshopper Broad Jumps
10x Inchworms
20 sec Hollow Rocks
30 sec Plank Hold

A) EMOM for A.L.A.P. (as long as possible)
5x Bench Press
* Start at bar weight and add (20/10) each minute until no longer able
*work with a partner/spotter

B) 3rds For Total Reps:
1 min – Slamballs (20/10)
1 min – Mtn. Climbers
1 min – Abmat Sit-ups
1 min – Jumping Lunges
1 min – H.R. Push-Ups
1 min – Rest

C) Cool Down
2 min slow row
45 sec Downward Dog w/ heel pulses
45 sec Upward Dog
3 min Lat/ Thoracic Foam Rolling