EMOM 24 min
move 30s., rest 30s.

1) Thrusters
2) burpees over bar
3) sit ups
4) rest

RPE 8
Score is total reps
Choose weight and dificulty per todays RPE

-Goal & Intensity:
Build full-body strength and conditioning in short, intense work intervals.
-Train explosive movement and recovery with minimal rest.
-30 seconds of hard work, 30 seconds of rest, aim to keep the same pace each round.
-Choose weight and movement difficulty to maintain high intensity throughout.
-Don’t start too fast, aim for consistent performance across all rounds.
RPE 8 – hard effort, speaking is limited to single words.
Training Focus:
High-intensity intervals develop your ability to work at near-max effort and recover quickly, which benefits both sports performance and everyday physical tasks.