12/19/16

Emily rowing the 60#

Intermediate

Strength:

Kettlebell lunge – 5 x 5

Muscular Endurance:

EMOM for 14 minutes –

8 Front squat

6 One arm snatches / side

Metabolic conditioning:

12 minute AMRAP –

10 Toes to bar

10 Burpees

10 Star jumps

Beginner

Strength:

Kettlebell lunge – 5 x 5

Muscular Endurance:

EMOM for 14 minutes –

8 Front squat

6 One arm snatches / side

Metabolic conditioning:

12 minute AMRAP –

10 Knees to bar

10 Burpees

10 Star jumps