ROD 122813


Saturday, 28Dec13



For 10 minutes work fast to find your PRESS for 3 rep max, work with a partner. That means if you can do 5 or more reps with a certain weight than it’s to light, if you go less than three reps it’s to heavy.


Metabolic Conditioning


EMOTM mark for 20 minutes do:

  • 5 BB Deadlift
  • 7 Diamond (close grip) Push ups
  • 9 Jump squats
  • 100 jump rope rotations, 50 double unders or 100m RUN

Work quickly and safely through the movements. The faster you get through the movements, the more rest you’ll get.


Good luck!