Wednesday 3.16.16

Friday Night Throw Down Week 4 Challenge
Accumulate 2 minutes in a hollow body hold on the ground
Accumulate 2 minutes in a superman hold on the ground
+
4 minutes of saddle

Essentials:
A.
10 min EMOM
Odd: Back Squat x 3 reps 75%
Even: Dumbbell Shoulder Press x 5 reps

B.
21-15-9
Kettlebell Single arm Front Squat per arm
Sit Up
Wall Balls
Burpees

Fitness:
A.
10 min EMOM
Odd: Back Squat x 3 reps 80%
Even: Dumbbell Shoulder Press x 5 reps

B.
21-15-9
Dumbbell Overhead Squat per arm 45/25
Toes to Bar
Wall Balls 20/14
Burpees

Performance:
A.
10 min EMOM
Odd: Back Squat x 3 reps 80%
Even: Dumbbell Shoulder Press x 5 reps

B.
21-15-9
Dumbbell Overhead Squat per arm 55/35
Toes to Bar
Wall Balls 30/20
Burpees
+
Competitor Session 2
A.
3 Sets
Bent Over DB Row x 8 reps per arm
Rest 60sec between arms