Hybrid Cardio
Warm up
2 rounds of
250 m row
5 Box step up
5 box jump
5 burpee
5/5 Single arm RKB swing
Conditioning
EMOM x 40:00 Minutes; At Sustained Effort
Minute 1:00: 12/10 Calorie Row
Minute 2:00: 8 single KB Box Step Over (24/16 kg | 16/12 kg | 12/8 kg)
Minute 3:00: 1 lap KB Farmer’s Carry (24/16 kg | 16/12 kg | 12/8 kg)
Minute 4:00: 8 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb
Minute 5:00: 6 Burpee Box Jump Over – Box Height: 24″/20″