Tuesday//March 21

A. open with Mini Band EMOM – 12 mins:

Min 1: 15 Banded Wall Facing Air Sq.

min 2: 6R/6L Clam Shell + 6R/6L Donkey Kick

min 3: 10 seated knee tuck + 10 V - ups

B1.  FS Cluster [1.1.1] – rest 10 sec with the bar in the front rack position b/t singles, make singles challenging.  There is NO tempo!!!

B2: Muscle Ups – AMR in 2 mins; OR – Shoot Thru’s on the paralletts 6-10 reps (plank-pushup-ShoutThru-dip- shoot back through);

3 sets; rest 2 mins

C. 12 min EMOM:

Min 1: GHD Bk Ext. 15 reps

Min 2: 2 Gym Length DB Bear Crawl – 20#/35#/hand

Min 3: Half Kneeling DB Arnold Press 6 reps/Arm

+

D. 3 sets: [in any order you want. Choose your order and stick with it]

15 Double Squat Wall Ball Toss

50 Heavy Rope Skips

15 OHS – increase wt. every set if possible

60 sec Ski Erg Sprint for max cals

1 Th Loop Run

* Score is total cals on the Ski Erg