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:

1000m Row

then AMRAP…

15 Kettlebell Swings 53/35

15 Goblet Squats 53/35

Extra Work:

3) Banded Shoulder Series: 3 rounds

Rest 60 seconds between sets. Perform 10 Overhand Band Pull Aparts, 10 Underhand Band Pull Aparts, 10 No Moneys.

4) Sled Drag: 400m @ Bodyweight

Focus on continuous motion and walking through your heels.

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

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