** 2 Sets of intervals, alt A1/A2**

A1. EMOM 8 (0:45 work / 0:15 rest)

1) BikeErg for calories
2) KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
3) Row for calories
4) Toes To Bar

A2. EMOM 8 (0:45 work / 0:15 rest)

1) BikeErg for calories
2) KB Off-set walking lunges @ 2 x 24/16kg
3) Row for calories
4) Burpee box jump overs, 30/24″

– Rest 2:00 between sets –

Off-set walking lunge = 1 arm overhead and the other in front rack. Alternate which way the arms are as wanted, aiming to do the same distance both ways.

Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard efforts but NOT all out sprints. Look for that 3:00 pace on the machines and keep moving on the other minutes. Choose movement options accordingly as needed.