EMOM 16:
Minute 1: 5 High Box Jumps @75/60cm
Minute 2: 10 Hanging Strict Straight Leg Raises
Minute 3: 20 Front Rack Reverse Lunges @42.5/30kg (10/leg)
Minute 4: 20-30 Barbell Rows @42.5/30kg

Weights light and fast, unbroken sets.
Adjust for 15-20 seconds rest per interval.

Aerobic conditioning

For 12 minutes
3-2-1 min row
3-2-1 min shuttle run

Then

For 12 minutes
2 wall walk
15 squat
20m farmer's walk 2x24/16

Easy pace through the workout

10-8-8-4 V.2/120s

10-8-8-4 V.2/120s

15 Intervals
New interval every 2nd minute; 5 intervals of each (A, B & C) with 2 min rest between (A, B & C).

• Choose your starting calories goal and add 1 cal of each interval. For an example; 1st interval 15 cal, 2nd interval 16 cal etc...

A.
Bike

B.
Row

C.
Ski

5x 1+1+1+1 @70-75%

4x 1+2

10-20min easy pace machine

EMOM 10
1) 10 m axl bar b.rack Lunges @ 39/29kg
2) 8 Strict T2B

rest 4 min

EMOM 10
1) 10 cal row
2) 8-10 deficit push up

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• t2b can be on a low bar
• def push up use 25kg plates, chest to ground

4 rnds off:
5 DB Strict press
8m HS walk
2 min rest
-RPE 9
- DB weight as heavy as form allows
- hs walk can be: side walk on the wall(but to wall), HS walk attempts for 1 min, shorter distance