EMOM Continuous clock
- 200m run
- rope slam
- jump rope
- Walking Single leg RDL
- Hollow Rock/ Hold
Performance:
Deadlift EMOM 5 Min
1Rep: *weight stays the same for all 5 sets
*roughly 90% of 1 RM
Fitness:
Kb Deadlift 5,5,5,5,5
EMOM 10
- bike 10/8 Cal
- 20 Kb Russian Swings
Rest 3 minutes
EMOM 10
- 20 Flutters/ 20 second Hollow hold
- 20 Abmat Sit ups
Finisher: 3 Sets
- 10 Right Leg Glute Bridge
- 10 Left Leg Glute Bridges
- 10 Plate Good Mornings