Wednesday 12.14.2015

Strength

12 x 3 Floor Press @ 55%

Conditioning
 

20 min EMOM
Min 1 10 Pull-ups
Min 2  15/12 Calorie Row
Min 3  15 HR Push-ups
Min 4  10 Ring Dips

Finisher
100 Face Pulls
100 Pushdowns

Competition
5 x 5 Burpee Muscle Ups

Beginners’

Strength

10 x 3 Floor Press (medium)

Conditioning

16 min EMOM
Min 1 10 Ring Rows
Min 2  12/10 Calorie Row
Min 3  10 HR Push-ups
Min 4  10 Bench Dips

Finisher
50 Face Pulls
50 Push Downs