4x EMOM 9 Workout
1.
45s Row
10 Bench presses 70/50kg
40 DU
3min Rest
2.
45s Assault bike
40m Sandbag bearhug carry 60/40kg
15 Barbell thrusters 20/15kg
3min Rest
3.
45s Ski-erg
1 round of DB "DT" 2x20/15kg
20 Abmat sit-ups
3min Rest
4.
45s Run
10 Box jumps 60/50cm
30s HS-hold
Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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