Tuesday 12.20.16

Essentials:
A.
12min EMOM
1. Single Arm Dumbbell Bench Press x 5 reps per Arm
2. Right Leg Dumbbell Split Squat Thruster x 7 reps
3. Left Leg Dumbbell Split Squat Thruster x 7 reps

B.
12min EMOM
1.Dumbbell Z Press x 10 reps
2.Right Leg Dumbbell Step Up x 7 reps
3.Left Leg Dumbbell Step Up x 7 reps

C.
5 Sets
Mountain Climbers x 50 reps
On the 2:30min

Fitness:
A.
12min EMOM
1. Single Arm Dumbbell Bench Press x 5 reps per Arm
2. Right Leg Split Squat Thruster x 7 reps
3. Left Leg Split Squat Thruster x 7 reps

B.
12min EMOM
1.Dumbbell Z Press x 10 reps
2.Right Leg Goblet Box Step Up x 7 reps
3.Left Leg Goblet Box Step Up x 7 reps

C.
5 Sets
Mountain Climbers x 100 reps
On the 2:30min

Performance:
A.
12min EMOM
1. Single Arm Dumbbell Bench Press x 5 reps per Arm
2. Right Leg Split Squat Thruster x 7 reps
3. Left Leg Split Squat Thruster x 7 reps

B.
12min EMOM
1.Dumbbell Z Press x 10 reps
2.Right Leg Double Kettlebell High Box Step Up x 7 reps
3.Left Leg Double Kettlebell High Box Step Up x 7 reps

C.
5 Sets
Mountain Climbers x 100 reps
On the 2:30min

Competitor Session 2:
A.
For Time
5 Sets
Unbroken Pegboard x 2 reps