Hybrid Cardio
Warm Up
2 Rounds:
200 m Row
0.2 k bike
10 single KB deadlift
5 Air Squats
30 SIngles or 15 Double Unders
Metcon
EMOM x 5 (5 Rounds)
Min 1: 14/10 Cal row
Min 2: 14 Wallballs (9/7 kg)
Min 3: 14/10 cal bike
Min 4: 14 KB SDHP 24/16 kg
Min 5: 40 double unders or 80 singles
Min 6 : Rest
Work hard, then rest. The faster you get the work done the more rest you have!
Each minute should only take :40-:45sec at the longest so you should always be getting at least :15 sec rest into the next movement!
If needed cut the cals to 13/9 (int) or 12/8 (basic)