Thursday 12.7.17

Essentials:
A.
14min EMOM
1. Row x 1min @ 800/600 cal per/hr pace
2. Wall Ball x 15 reps
*Each row increase pace by 50 cal per/hr so ending pace will be 1100/900 cal per/hr
Rest 2min
14min EMOM
1. Bike x 1min @ 60/50 rpm pace
2. Kettlebell Swing x 15 reps

B.
Mobility
Foam Roll
– Calf Right x 2min
– Calf Left x 2min
– Back x 2min
Seated Straddle x 4min

Fitness/Performance:
A.
14min EMOM
1. Row x 1min @ 900/700 cal per/hr pace
2. Wall Ball x 15 reps 20/14
*Each row increase pace by 50 cal per/hr so ending pace will be 1200/1000 cal per/hr
Rest 2min
14min EMOM
1. Bike x 1min @ 65/55 rpm pace
2. Kettlebell Swing x 15 reps 55/35

B.
Mobility
Foam Roll
– Calf Right x 2min
– Calf Left x 2min
– Back x 2min
Seated Straddle x 4min