PARTNER WOD

COACH AND RMT EMILY CARRYING HER HUSBAND MIKE

Slam ball drills …..outside 

 

• A.

  Three sets of: Goblet Squats x 8-10 reps @ 3/0/1 Ring Rows x 8-10 reps @ 2/0/1 Kettlebell Swings x 20 reps Plank Hold x 45 seconds

• B.

  15 12 9 REP SCHEME  Strict Pull-Ups  Push-Ups  Air Squats

     C. EMOM 9 min …..set clock for 1 min with a 10 sec   station change

• Ladder drills , in in out out.. out out in in use non dominate leg
• sand bag sprint 100 m
• sled pull or push