Monday
9.23.19
Skill
12 min EMOM:
Min 1: 10-15 Hollow Rocks
Min 2: 3-10 T2B
MIn 3: :20-:25 side plank each side
Select reps based on level, try to perform the highest level of T2b variation that you're able to even if its fewer reps.
Conditioning
15 Min EMOM:
Min 1: Calorie Bike
Min 2: 18 Russian KB Swings
Min 3: 14 DB Lunges (7 each leg)
L3- 12 calorie bike, 70/53# KB, 50/35 DB's
L2- 10 Cal Bike, 53/36# KB, 35/25 DB's
L1- A number of cals you can complete in under :45, and a bell you can swing at least 3-4 unbroken sets of 18 with, lunges unbroken
Stretch- Chest, Quads