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Friday 20th September 2019

September 19, 2019Ness

BOTH: Work @ your level of progressions 16 min EMOM – 4 rds

  • 10 seated DB press
  • 5 Chest to Bar/Pullups/Ring Rows with 3 sec lower
  • 20 – 30 sec (freestanding) Head/Handstand Hold
  • 20 -30 sec chin over bar hold

Performance:  Run 100m

3 C2B

3 HSPU

10 rounds for time

Fitness: E2M for 6 rounds (alt max rep movement each round)

Run 100m

5 Jumping Chest to Bar Pullups

in remaining time complete max set Hand Release Pushups

(round 2 – 5 HR Pushups then max set Jumping Chest to Bar)

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