July 20, 2019

A. 5 sets 

P1: 6-8 squat rotating into lunge up

P2: 1/4 squat hold with rotating CB press out with VOR-C


B. 5 sets

P1: 20-30 sec. Passove hang

P2: 3x tricep extensions with plate 


C. EMOM12 - 40:20 sec. Work:rest

1: Burpee windsprints

2: candle stick with jump

3: Skater jumps

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