5-14-2015

250m row then 2 rounds

5 broad jumps (for distance)

10 light goblet lunges

5 goblet squats with pause/hold at bottom

 

In 15 min :

Tempo back squat 3/2/1/1:

6x4 3s down, 2s hold in bottom, 1s up

90s rest between sets 

 

EMOM 15 :

On minute 1 complete 14 dumbbell reverse lunges (35/20)

On minute 2 complete 14 DB Hang Power Cleans

On minute 3 complete 14 DB thrusters

On minute 4 complete 14 v-ups OR situps

On minute 5 complete 14 renegade rows