2019年4月24日

Strength

1) Dumbbell Shoulder Press: 3x10

2) Dumbbell Lateral Raise: 3x12

3) Dumbbell Rear Lateral Raise: 3x12

Conditioning

16 Minute EMOM:

2 sets of:

Minute 1+2 –  Double-Unders

Minute 3+4 – HSPUs

Minute 5+6 –  Wall Balls

Minute 7+8 – American Kettlebell Swings

Movement 1 – Pick reps that leaves you with about 40-50 seconds of work on each round.

Movement 2 – This should be up to about 10-20 seconds of work.

Movement 3 – This should be approximately 20-30 seconds worth of work.
Movement 4 – This shouldn’t be more than 30 seconds worth of work.