Thursday 2/9/2017


12 sets of:

:30 Max Effort
:30 Rest

Choose a monostructural exercise:

-Assault Bike
-Sled push*

*If pushing a sled, choose a load that will allow for a running pace

Skill EMOM

EMOM 16:00

Min. 1: 12 DB/KB alternating renegade rows

Min. 2: 12 med ball sit ups or GHD sit ups

Min. 3: 8-10 close grip bench press - choose weight, hands just outside of smooth

Min. 3: 8-10 Cossack squats w/plate in hands



12:00 of coach's choice mobility work

*Minimum 2 upper body + 2 lower body mobility exercises