EMOM & AMRAP (7/17/18)

16
Jul

EMOM & AMRAP (7/17/18)

GROUP CLASS WORKOUT

Warm Up:
15 burpees
3 Rounds
5 bottoms up kettlebell press (each arm)
10 kettlebell deadlifts
5 inchworms

Accessory Work:
5×5 step ups (each leg)
5×10-20 seconds L-sit hang

MetCon:
Welded:
15 minute EMOM
1. 3 ring muscle ups or 6 pull ups
2. 8 single arm dumbbell overhead reverse lunge (50#/35#)
3. 15/12 calorie machine

Welded Lean:
40 minute AMRAP
400 meter run
20 hollow rocks
10 dual kettlebell snatches (35#/26#)
1 minute rest