WOD
EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups 35#/20#/24"/20"
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Bike or Row
Finisher
EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold
(Score is Total Reps)
Strength
Push Press
4x5
Push Press*
*Moderate-heavy for all sets
WOD
3 SETS FOR MAX REPS
1:00 - Push Press 95#/65# (if using dumbbells pick moderate weight. 2 DB's)
1:00 - Up-Downs
1:00 - Front Rack Reverse Lunges
1:00 - Hollow Body Hold
(Score is Reps)
WOD
"Sleepy Hollow"
Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:
1. Bike Calories
2. Single Dumbbell Strict Press (Alternate Arms Every Round)
3. Hollow Hold
4. Push-ups
*Complete All 8 Rounds at Each Station Before Advancing*
