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7/3/2017-Beginner Workout of the Day

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Monday 7/3/2017 Warm-up: EMOM 9, alternating: a) 12 Alternating Dumbbell or Kettlebell Press, light weight, control eccentric b) 14 Goblet Walking Lunges c) 16 Hollow Rocks + 0:15-20 Hollow Hold Skill: Push Jerk Strength: Push Jerk : 3-3-3- Ascending  Workout: For Time: TIMECAP: 15:00 15-12-9-6-3   Pullup/Jumping Pull-up Overhead Squat, 95/65, 75/55, 55/35* Goblet Ring…