Hyung
(10min)
Bo staff
Bo staff
Kicks & Strikes
(10min)
Metcon
Metcon (AMRAP – Reps)
EMOM 16
Minute 0,4,8,12-12/10 Kcal row
Minute 1,5,9,13-30second Handstand hold/30second High plank hold**
Minute 2,6,10,14-35 sit ups
Minute 3,7,11,15-Max Burpees
Minute 0,4,8,12-12/10 Kcal row
Minute 1,5,9,13-30second Handstand hold/30second High plank hold**
Minute 2,6,10,14-35 sit ups
Minute 3,7,11,15-Max Burpees
The score= total reps of burpees – total missed reps.
**5 second is 1 rep.
**5 second is 1 rep.
Bulletproof Shoulder
Metcon (No Measure)
3 Rounds NFT
-1 arm Russian Kettlebell swingsx10 each arm@light weight
-1 arm suitcase deadliftx10 each arm@light weight
-1 arm Russian Kettlebell swingsx10 each arm@light weight
-1 arm suitcase deadliftx10 each arm@light weight
(5min)
1 arm suitcase DL:https://vimeo.com/150970936
1 arm suitcase DL:https://vimeo.com/150970936
1 Arm High Pull (Establish 10RM)
(8min)
https://vimeo.com/178529259
https://vimeo.com/178529259
GYM1010 
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