October 16, 2019

October 16, 2019

12 sets

20 seconds on/10 seconds off of :

a) situps 

b) air squats

c) burpees

notes :

- 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

notes :
- weight of choice on dumbbell shoulder to overhead and wall ball.
- don't have a muscle up? scale to "tough" pullup variation for you. 

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