Move It Monday

EMOM 5: 

1. Bike 10/7 Cal 

2. Jump Rope 

3. palio chair or wall sit 

4. Farmer Carry 

5. Hollow Rock or Hold 

Performance:  3 x 3 Back squat 
*Roughly 90% of 1 rm 
** Last set go for broke 

Fitness: 3 sets 
5 Goblet Squat 
7/7 Pulse lunges (lock out at top) 
10 Knees to elbow (hanging or standing) 

Performance/ Fitness
FIGHT GONE BAD 
3 ROUNDS FOR MAX REPS

• 1:00 Wall Ball (20/14)

• 1:00 Sumo Deadlift High Pull(75/55)|(45/35)

• 1:00 Box Jump/s step up (24/20)

• 1:00 Push Press

• 1:00 Row For Cals

• -1:00 Rest-

FINISHER: Posterior Chain
3 SETS

• 20 Glute Bridges

  *Every 10 REPs, pause at the top and hold for :10

• 15 Bird dogs 

• 10 Superman