Wednesday 4.3.19

Essentials:
A.
15min EMOM
1. Handstand Hold x 30 sec
2. Support Hold x 30 sec
3. Arch Body Hold x 30 sec

B.
7 Sets
Deadlift x 4 reps 60%
Burpee Jumping Pull Up x 4 reps
On the 3min Marks

Fitness:
A.
15min EMOM
1. Handstand Hold x 30 sec
2. Support Hold x 30 sec
3. Arch Body Hold x 30 sec

B.
7 Sets
Deadlift x 4 reps 225/155
Burpee Chest to Bar x 4 reps
On the 3min Marks
RX+ (275/185)(Burpee Bar Muscle Up)

Performance:
A.
15min EMOM
1. Handstand Hold x 30 sec
2. Support Hold on Rings x 30 sec
3. Arch Body Hold x 30 sec

B.
7 Sets
Deadlift x 4 reps 315/215
Burpee Bar Muscle Up x 4 reps
On the 3min Marks