May 7, 2019
Metcon:
20 minute EMOM
Minute 1: 3-5 Muscle ups OR 6-10 CTB Pull ups
Minute 2: 10 Handstand Push ups
Minute 3: 15/12 Calorie Row
Minute 4: 20 Weighted Hollow Rocks (10-25# plate)
Minute 5: Rest
*Work through each exercise for about :40-:50. Scale accordingly to be able to get the work inside that time frame.
Accessory Work:
3 sets of:
15 Single Arm Dumbbell Row (15 per arm)
15 Dumbbell Floor Press
*Choose own weight