Monday 4.1.19

Essentials:
A.
18 min EMOM
1. Row x 10/7 cal
2. Dumbbell Front Squat x 12 reps
3. Box Facing Step Over x 12 reps 24/20

Rest 4 min

18 min EMOM
1. Row x 10/7 cal
2. Alternating Dumbbell Snatch x 12 reps
3. Single Unders x 60 reps

Fitness:
A.
18 min EMOM
1. Row x 12/9 cal
2. Dumbbell Front Squat x 12 reps 50/35
3. Box Facing Jump Over x 12 reps 24/20

Rest 4 min

18 min EMOM
1. Row x 12/9 cal
2. Alternating Dumbbell Snatch x 12 reps 50/35
3. Double Unders x 40 reps

Performance:
A.
18 min EMOM
1. Row x 12/9 cal
2. Dumbbell Front Squat x 12 reps 55/35
3. Box Facing Jump Over x 12 reps 24/20

Rest 4 min

18 min EMOM
1. Row x 12/9 cal
2. Alternating Dumbbell Snatch x 12 reps 55/35
3. Double Unders x 40 reps