Saturday 4.27.19

Essentials:
A.
12 min Emom
1.Lying Leg Raises x 7-10 reps
2.Bridge Hold x 30 sec
3.Hollow Hold x 30 sec
4.Support Hold x 30 sec

B.
4 sets
Shoulder Press x 5 reps
Rest 30 sec
Barbell Bent Over Row x 7 reps
On the 2:30min
Build in weight

C.
3 sets
Right arm DB push press x 5 reps
Right arm DB Push Jerk x 5 reps
Right arm DB Split Jerk x 5 reps
Rest 30 sec
Left arm DB push press x 5 reps
Left arm DB Push Jerk x 5 reps
Left arm DB Split Jerk x 5 reps
On the 3 min mark

Fitness:
A.
12 min Emom
1.Strict toes to bar x 4-7 reps
2.Bridge Hold x 30 sec
3.Hollow Hold x 30 sec
4.Support Hold x 30 sec

B.
4 sets
Shoulder Press x 5 reps
Rest 30 sec
Barbell Bent Over Row x 7 reps
On the 2:30min
Build in weight

C.
3 sets
Right arm DB push press x 5 reps
Right arm DB Push Jerk x 5 reps
Right arm DB Split Jerk x 5 reps
Rest 30 sec
Left arm DB push press x 5 reps
Left arm DB Push Jerk x 5 reps
Left arm DB Split Jerk x 5 reps
On the 3 min mark

Performance:
A.
12 min Emom
1.Strict toes to bar x 7-10 reps
2.Bridge Hold x 30 sec
3.Hollow rock x 15 reps
4.Ring Support Hold x 30 sec

B.
4 sets
Shoulder Press x 5 reps
Rest 30 sec
Barbell Bent Over Row x 7 reps
On the 2:30min
Build in weight

C.
3 sets
Right arm DB push press x 5 reps
Right arm DB Push Jerk x 5 reps
Right arm DB Split Jerk x 5 reps
Rest 30 sec
Left arm DB push press x 5 reps
Left arm DB Push Jerk x 5 reps
Left arm DB Split Jerk x 5 reps
On the 3 min mark