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) 10 minute AMRAP:

1000m Row

then AMRAP in remaining time…

15 Kettlebell Swings 53/35

15 Box Jumps 24/20

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=v_i3Lcjli84#t=184