EMOM 10

Odd: Max Reps Strict Pull Up
Even: Max Reps Push Up

Complete the following sequence with proper posture at all time:

Start
Hold Plank position for 60 seconds, then

1min 15 seconds
Lift Left arm and Right leg off floor and hold for 15 seconds, then

1 min 30 seconds
Lift Right arm & Left leg off floor and hold 15 seconds, then

2 mins
Return to normal plank position and hold for 30 seconds, then

2 mins 15 seconds
Oblique plank hold onto Right Side and hold for 15 seconds, then

2 mins 30 seconds
Oblique plank hold onto Left Side and hold for 15 seconds, then

Over 2 mins 30 seconds
Return to plank position and hold until failure.

*Proper posture means that the body is straight – if the bum drops or any part of the body other than the forearms, side of the feet or toes are touching the floor, the test has finished. Your score is the time on the clock.

EMOM 10

3 Power Snatch @ 50% 1RTM

TNG

EMOM 12

@ 65% of 1RTM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

Find your 1 rep technical max!

AMRAP 10
YGIG / Round

10/7 Cal Row
10 Wall ball

Find your 1 rep technical max!

Find your 1 rep technical max!

TABATA
4 x Side plank
4 x Starfish plank

rest 1min

TABATA
2 rounds:
V-Up
Flutter kick
Hip raise
Tuck crunch

Find your 1 rep technical max!