*New strength program starts Monday. Check it out HERE.

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) AQAP:

Partners Rows – 4 x 500m

You each row 4 x 500m (8 total), your partners work is your rest.

Extra Work:

3) Hanging Knee Hold: Accumulate 2 minutes

Hang on a pull-up bar and hold your knees so your quads are parallel with the ground. Keep track of total time and attempts needed to accumulate 2 minutes in this position.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Our very own Dani getting some attention on the update show