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Monday, December 5, 2016

6
Dec

Monday, December 5, 2016

Pre Workout:
Alt EMOM 8 mins: Strict Pull-ups and Hollow Rocks
Every 1 min for 8 mins, alternating between:
5 Strict Pull-ups
10 Hollow Rocks
Clean Pull 4×3
Use the same weight for each set. Use 80% of your 1RM.
Workout:
15-12-9-6-3: Assault Bike (Calories)s and AbMat Sit-ups
15-12-9-6-3 reps, for time of:
Assault Bike (Calories)
AbMat Sit-up
Post WOD:
Group Lead Foamrolling – 5 min

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