2 sections
Section 1
EMOM-every minute on the minute
You have one minute to complete each rep or cal count. The top of each minute starts your next movement.
16 min
Equals 4 laps around all movements
Mixture of upper, lower and cardio movements.
20 Bicep Curls 30/20
15/12 pull ups
12/10cal rower
15 KB Sumo upright row- 70/45 single or double Kb
Section 2
AMRAP- As many rounds as possible
Finishing each movement and going to the next.
16 min time cap
5 each side single DB goblet box step ups #65/50 24”/20”
5 hang power clean & press 115/85
5 each side single leg DL 115/85
30 Russian twists 20/15
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