Shift Day 12-5-2105

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 you performed the posted training from Friday swap out the above air squats for a 25 foot light sled push. You may flip flop the order of the carry of the Farmers walk and sled in you do so each round so your are not having to run back to equipment. Just mark out 25 feet and have a pair of bells on one end and a sled on the other

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

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