Workout du 26/08/2016

1) 21 Minute EMOTM:
1 – 6-8 Dumbbell Bench Press
2 – 30 Second Barbell Overhead Hold @ 100% Of Strict Press
3 – 5-10 Strict Pull-Ups
Pick loading you can maintain output for all 7rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement.

2) 12 Minute AMRAP:
200m Run
15 Wall Balls 20/14
10 Burpees

Extra Work:
3) Hip Extension: 4 Sets Of 15 Reps
Rest 90-120 seconds between sets. Add load if able.

4) Hollow Position: Accumulate 3 Minutes