Shift Day 1-16-2016

Warm-up: Joint Mobility/Dynamic


“Work Horse”

30 Minute EMOM

25 Foot Kettlebell Farmers Walk 53/35
10 Push Ups
15 Air Squats

*If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 11 Air Squats at 7:10, rest 50 seconds, begin again at 8:00 . . . and only complete your rounds in your working time – do not make up missed rounds at the conclusion of the 30 minutes.

Attention: If your feeling the weeks training you may swap out the above air squats for a 25 foot light sled push

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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