X-Fit: 03/10/18 - Seated Overhead Press / Pull Ups / EMOM 16


Warm Up : 3 Rounds 

   Shoulder Pre Hab - W Press x 8-10 on each 

   Banded Pec Stretch 30sec e/s


A. Seated Box Press x 12-10-8-8 AHAFP

B. Pull Ups 4x5 


C1.SA DB Foam Roller Press 3x8/8-AHAFP

C2.Lateral Walking Lunges 3x8/8

C3.Loaded Hanging Knee / Straight Leg 3x6-8

EMOM 16

Min 1 - 10/15cal Ski 

Min 2 - 10/15cal Row

Min 3 - 10/15cal Air Bicycle

Min 4 - Rest