5/17/18

1. WORKOUT (25:00 – 45:00)
EMOM 20:00
Minute 1- Push press (115lbs/75lbs)
Minute 2- Dumbbell bear crawl (35lbs/20lbs, every 5 feet counts as 5 reps)
Minute 3- Row calories
Minute 4- Rest

L3 – (115/75), (35/20)
L2 – (75/55), (25/15)
L1 – (45/35), No weight

2. EVERYBODY LIKES CORE TRAINING (50:00 – 60:00)
Parallettes (or boxes, or plates)
2 x 10 Heel taps (both legs)
2 x 0:05 Tuck-sit hold
2 x 0:05 Single leg l-sit
2 x 0:05 L-sit

*Increase timeframe by 0:10 if needed to make each drill more challenging.

COACH AND ATHLETE NOTES:
You are going to get rest, and only 5 rounds to work, so choose weights on the Push Press that let you get at least 10 reps every minute. If you can get more than 30, you might have gone too light. The bear crawl weight should be challenging to get more than 50-feet in a minute.