October 16, 2019
20 seconds on/10 seconds off of :
b) air squats
- 4 sets of each. with each new round, increase speed.
30 minute emom of :
a) 12-15 hand release pushups
b) 30 second row (hard effort)
c) single arm db shoulder to overhead x 5-8 (each arm)
d) 30 second bike (hard effort)
e) 12-15 wall ball
f) 25 second ski (hard effort)
g) 2-8 muscle ups (ring or bar)
h) 3 line shuttle run
i) 25ft HSW/ 50ft seal walk/ 50ft bear crawl
j) 30-40 second hollow body hold
- weight of choice on dumbbell shoulder to overhead and wall ball.
- don't have a muscle up? scale to "tough" pullup variation for you.
Posted on Wed, October 16, 2019
by Brad Weems