March 22, 2017

March 22, 2017

dynamic :

tabata (20 on/10 off x 8)

handstand hold or plank


5 minute emom of :

1-2 wall walks

16 minute alternating emom of :
a) pullups x 3-8 + pistols x 1-4 (each leg)
b) shoulder to overhead x 3-8 + deadlifts x 4-8

notes :
- two movements done within the minute.
- recommended s2o/dl weight = men - 95-155, women - 45-95

for max calories
4 sets of 30 secs @ max effort of :
rowing x 2
assault bike x 2

notes :
- list calories in comments.
- minimum of 2 minute rest between 30 second efforts.

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