05.17.2016 EMOM - Ring Rows, Step Ups, Pull Ups, Slam Balls, Air Dyne, and Push Ups

STRENGTH:

20:00 Alternating EMOM - For Quality

1:00 – Ring Rows x 8 reps (STRICT/HOLLOW BODY)

2:00 – Left Leg Box Step-Ups with DBs x 6-8 reps

3:00 – L-Seated DB Press x 8 reps (same weight that you use for step ups)

4:00 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111

5:00 – 3 - 6 Strict Pull Ups ( Scale - Toenail Barbell Progression)

METCON:

9:00 Alternating EMOM - FOR MAX REPS/CALORIES

1:00 – 30 seconds of Slam Balls (Light/Fast)

2:00 – 30 seconds of Air Dyne / Row FOR MAX CALORIES

3:00 – 30 seconds of Ring Dips (Sub Static Dips or Push Ups)