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) 12 minute AMRAP:

200m Run

15 Ball Slams 30/20

10 Knee Push-ups

Extra Work:

3) Hanging Knee Hold: Accumulate 2 minutes

Keep track of total time and attempts to complete. Perform from either rings or a pull-up bar.

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

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