Hybrid Cardio
Warm Up
2 Rounds:
200 m Row
10 Good morning
10 Air Squats
10 Burpees
10 EB Thruster
Metcon
EMOM 36 mins (6 Rounds)
1 : 10/8 – 12/9 Cal row
2 : 8 -12 Power Clean (40/25 kg | 30/20 kg | Empty bar)
3 : 8 -12 GHD Sit up | V-sit up | Ab mat sit up
4 : 8 -12 Burpees
5 : 8 – 12 Wall ball (9/7kg | 7/5 kg | medball thruster)
6 : 8 – 12 plate ground to overhead (15/10 | 10/5 kg | 5/2.5 kg)
We want you to get :15-:20 rest each min, adjust numbers if needed to insure you get that amount of rest.