8/20/14

A1) Ring or Stationary Dip: 4 x 5-8 reps (strict if possible), Rest 1 min

A2) Split Jerk (from rack): 4 x 5 reps, moderate weight, should be challenging but able to keep excellent technique, Rest 2 min

B ) EMOTM for 8 min:

20 sec MAX EFFORT Row (or Airdyne)

C ) EMOTM for 8 min:

20 sec max effort jumping lunges

*Post results to comments.

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