5/19/2020

A1. Bottoms Up KB press - 12/side x3 sets

A2. Kossack Squats - 5/side x3 sets

A3. Scap Pushups - 12 + :15 hold x3 sets

A4. Hip 90-90 Switches - 5/side x3 sets

B1. Banded Scap Push-ups - 15 x3 sets

B2. Seated Single Leg Lifts Over KB - 15/side x3 sets

B3. Bird Dogs - 10/side x3 sets

10min EMOM:
Odd: 14 Cal Row
Even: 14 Burpees 

Held 1400+ cals/hr on the row, each set of burpees took :41-:50. Never thought I'd look forward to rowing at a 1400+ cal/hr pace, but here we are.

20min EMOM:
Odd: 13 Cal Row
Even: 12 Burpees
*If you fail a minute, rest an additional 60-120 seconds and start back where you left off 

Did 12 burpees per minute, my arms blew up during the first EMOM and they took about :40 to complete. I finished the 14th minute and hit the menu button on the rower too many times and the whole thing reset, so I rested 2min and finished the remainder of the EMOM. Like the first one, I held 1400+ cals/hr for the row.