WEDNESDAY 4-13-16

WARM UP
Roll out/smash mobilize for 5 min then when clock hits 10 min
TABATA TOGETHER
20 sec work 10 sec rest 3 rounds alternate between movements/stations

Jumping jacks
Stationary lunges Alt. legs
Burpee
Plank jack
Russian twist
STRENGTH
20 min EMOM
ODD-
2 X STRICT PULL UPS , C2B or WEIGHTED pull ups

EVEN min
2X RING DIPS OR WEIGHTED DIPS OR 1MU + 2 RING DIPS
* Choose, scale or challenge as needed*
CONDITIONING
12 MIN AMRAP
3 BURPEES W 6 “in target use bar or rings
6 Box jumps 30″/24”
9 KBS AHAFA(as heavy as form allows)

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