September 14th, 2016

Happy birthday Brady!

A. Accessory Work
Three Rounds For Quality:
0:30 seated dumbbell press
0:15 rest
0:30 bent over dumbbell row (15s ea arm)
0:15 rest
0:30 banded hamstring curls
0:15 rest
0:30 hand plank shoulder taps
0:15 rest

B. Burpee EMOM!
Each minute do the assigned number of burpees

1. 5
2. 11
3. 15
4. 2
5. 20
6. 4
7. 1
8. 14
9. 10
10. 18
11. 0
12. 0
13. 0
14. 8
15. 7
16. 19
17. 13
18. 3
19. 16
20. 9
21. 17
22. 6
23. 12

Your score will be the number of burpees you miss (goal is zero!) So if there is a minute when you might not make the full reps assigned, get as many done as you can during that minute to keep your score as low as possible.