WEDNESDAY 171129

I. Warm-Up


II.  Press

3 /3 @ 80% of 1 RM

3 /3 @ 85% of 1 RM

3 @ 90% of 1 RM


III.  EMOM x 16

Station 1: Bike / Ski x :40 Seconds

Station 2: Box Jumps 24″/20″ x :40 Seconds

Station 3:  Medicine Ball Push Presses (to WBS targets) x :40 Seconds

Station 4: Toes to Bar x :40 Seconds

*Score = Total Repetitions Completed*

LEVEL III = Rx

LEVEL II = 20″ /16″, Knees above hips

LEVEL I = 16″/12″ or less (jump), Med Ball or Regular Ab Mat Sit-ups.


IV. Cool Down

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