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. 

2 comments (Add your own)

1. wrote:
Excellent pieces. Keep posting such kind of information on your page.
Im really impressed by your blog.
Hey there, You have done an excellent job. I'll certainly digg it and
in my opinion suggest to my friends. I'm confident they'll
be benefited from this web site.

Tue, November 26, 2019 @ 12:19 AM

2. wrote:
Link exchange is nothing else however it is only placing the other person's website link on your page at proper place and other person will
also do same in support of you.

Tue, January 14, 2020 @ 10:59 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.