EMOM 16 mins

1st min: 10 cal row/ ass bike

2nd min: 10 Sumo DLHP (40/30kg)

3rd min: 10 lateral burpees over bar

4th min: rest



  • 5 min rest –

Conditioning (running clock)

0-5mins: 400m run 

               30 Ground to OH plate (20kg/10kg)

5-10 mins: 400m run

                  30 Pull-ups

10-15mins: 400m run

                  30 KB swings 

15-20mins: 400m run

                 30 Hanging leg raises 

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