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

20 Box Step-ups w/Slam Ball 30/20 @ 24/20″

20 Ball Slams 30/20

Extra Work:

3) Banded Glute Bridges: 4 sets of 15

Rest 90 seconds between sets. Mini band around the knees.

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

Post Results/Thoughts To Commnets