ENGINE

EMOM x 35 (7 rounds)

Min 1: 12 Cal Echo bike
Min 2: 9 Thrusters + 20 DU
Min 3: 12 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 5 Lateral burpees over the bar
Min 5: Rest

Bar @40kg

Core

3-4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Raise
• 45-60s Ring Plank Hold