11.03.2016 Active Recovery

Warm Up: Easy 1600m Row/Run/Air Dyne


Choose weights for quality:

5 Sets For Quality

12-15 Single Arm Bent Over Rows

10 DB Bench Press (Medium Weight)

10 Banded Pull Aparts

:30-:45 Second Hollow Hold (Hold Plate or Barbell)


12 min EMOM:

8 KBS 1.5/1.0

10 wall balls 20/14lb

These are to be done on the same minute. NOT ALTERNATING