28.Aug.2014

A1.

front rack walking lunges 3 x 8ea leg (heavy)

A2.

strict pullups 3 x AMRAP (-1)

*rest 3min b/w sets

B.

12min EMOM:

-3 hspu

-6 lateral box jump overs (24/20)

C.

3 sets:

-5 barbell rollouts

-10 V-ups

 

Notes:

1. front rack walking lunges must be unbroken. Use heaviest load possible to obtain 8 unbroken lunge steps without setting the bar down.

2. AMRAP (-1) means one short of failure

3. EMOM movement should be completed under 40sec, modify accordingly