Thursday: EMOM..
22nd July 2020
CROSSFIT
STRENGTH
Handstand push-up work
CONDITIONING
EMOM for 15 mins of:
Min 1 - Row calories
Min 2 - Ski calories
Min 3 - Bike erg calories
* Choose a number between 12-15 for males and 8-12 for females and hold that for all sets on all machines.
FITNESS
Every 9 mins for 4 rounds:
50 seconds on - 10 seconds off
1. Flare to Mule kick
2. Knee tucks
3. Pigs on skates shuttle
4. Zeus rope singles
5. Slam ball toss
* At conclusion of each full round everyone must complete 3 laps of the agility course.