Monday, 5/25 – Memorial Day
May 24, 2015
Wednesday, 5/27
May 27, 2015



4 Rounds of
4 Spider Lunge w/ reach up on both sides
8 Alt Samson Lunges
4 Rolling Split Straddles
8 Supine Scorpion


1:30 Death Stretch/ Side (:45/:45 low/high)
1:30 Spinal Twist/ Side (:45/:45 top leg across/top leg outside)

EMOM for 24min (6x each)
A) Row 20/15/10 Cals*
B) 10-12 DB Push Press (unbroken)
C) Max Double Unders in :40sec (scale to :40sec single skips)
D) 15 Ab Mat Sit Ups + V Sit hold until :20sec mark

Band Hamstring Series


  1. Dray says:

    I appreciate everyone holding off on commenting while I was out for 3 weeks but it’s okay to come back now. First workout back was guaranteed to hurt and it did but glad it was something like this that won’t leave me so sore I can’t come back for a few days. The 45 seconds on, 30 seconds transition helped compared to a pure EMOM but I was in rough shape by the halfway mark…