May 5, 2016

May 5, 2016

mobiliy :
a) shoulder smash w/ lax
b) banded hip distraction
c) roll quads/ham w/ pvc
d) partner tricep smash

* 7 air squats after each minute of mobility

 

warmup emom :
min 1 - front squats x 3-4
min 2 - burpees x 5-6
min 3 - front squats x 5
min 4 - burpees x 7-8

rest 2 minutes.

  

20 minute emom :
5 front squats (95/65)
max burpees remaining time in minute.


notes :
- each minute buys in with 5 front squats.
- score = burpee reps for all 20 minutes.
- rx + = 115/85 + lateral burpee over bar with jump.

 

extra credit :
100 calorie row with a partner.


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