Wednesday - 12/13/2017

Warm Up:

1k Assault Bike
500m Row
25x 10m Shuttle Run
10m Lunge + Squat
10 Sit-ups
10 Hip Extensions
10 Push-ups
Banded Shoulder Activation

 

30 min EMOM - Fitness

Min 1: 20 or 15 ABMAT Sit-ups
Min 2: 20 or 15 ABMAT Hip Extensions
Min 3: 15 or 10 Push-ups
Min 4: 20 or 15 Banded Face Pulls (blue/red)
Min 5: 10x or 8x 10m Shuttle Sprints
Min 6: REST

30 min EMOM - EP

Min 1: 15 or 12 GHD Sit-ups
Min 2: 15 or 12 GHD Hip Extensions
Min 3: 20 or 15 Push-ups
Min 4: 25 or 20 Banded Face Pulls (blue/red)
Min 5: 14x or 12x 10m Shuttle Sprints
Min 6: REST

*Each track (Fitness or EP) has different rep options, pick one and stick with it through the whole 30 minutes