Thursday December 14th 2017

A)18min EMOM (add wt if you feel like you can but not til last 3 sets) 6/sd Single Arm DB Rows 12 Step Down Box Jumps 6 BB DL B)12min EMOM 40 Zeus Rope DBL Unders Alt With 10 Wall Balls C)10sec on 50sec off Max Intensity Bike Sprints D)4 Sets 10/sd DB Ext Rotations