General Fitness Monday 11-03-14

This week we will be going through a de-loading week so stick to the weight caps

Prep Work
50′ Inch worm pushup
2X10 Jump stars
2X10 Power swings

WOD
10 Min EMOM
5 Burpee Pull ups- preferably a bar/rings that is 6″ out of reach

Rest 1 Min Then rotate to

10 Min EMOM
:20 Max American Swings 53/35
Keep track of how many reps you can perform and try to maintain that same number for all 10 min

ACC Work
3X25 Banded Good mornings

2Min On 1 Min off for 12 Min (4 Rds)
Airdyne at 70-80% Effort

Cool Down
Mobility
Post results

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