GROUP SESSION: Tuesday, January 14th 2020

Station #1
EMOM for 9 minutes:
Min 1 – Wall Balls x 30 sec
Min 2 – Thunders/Double-Unders x 30 sec
Min 3 – Hollow Rocks x 30 sec

Station #2
EMOM for 9 minutes:
Min 1 – DB Bench Press x 30 sec
Min 2 – Row/Bike/Ski x 30 sec
Min 3 – KB Side Bends x 30 sec

Station #3
EMOM for 9 minutes:
Min 1 – Deadlifts @ moderate loading x 30 sec
Min 2 – Burpees-Over-Barbell x 30 sec
Min 3 – Sit-ups x 30 sec

rest 2 minutes between stations

notes:
– Most movements should be able to be done for all 30 seconds. Only 3 total sets for each movement so you should be able to push a little harder on each movement than if we were to do the normal 5-10 sets of each movement.
– Deadlifts. should be a moderate weight allowing you to do 12-20 reps, the most weight we suggest is 155 (men) and 103 (women)

Goal for today is just to move and push yourself through each movement. No scoring today, just focus on great form, breathing, and pushing yourself at a good pace throughout the entire session.