E2MOM for 18 mins (3 rounds)
1. 300m run
2. 12-18 devil's press
3. 20-30 box step up (alt. legs)

Engine

A) 4.5km Row Completed As:

• 500m (85% Effort)
• 250m (Z2)

-Rest 5min-

B) 9km C2 Bike Completed As:

• 1km (85% Effort)
• 500m (Z2)

Strength & Accessories

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

Warm up(0:00-8:00)
3rds
20 high knees
20m side shuffle
20 mountain climbers (narrow)

Mobility(8:00-12:00)
1:00 min couch stretch
0:30 shoulder distraction per

Fittrain Intervals c/o Alchemy 365
A20
5 Minutes: ON

1 Minute: Plank

4 Minutes: ON

1 Minute: Rest

3 Minutes: ON

1 Minute: Plank

2 Minutes: ON

1 Minute: Rest

1 Minute: ON

1 Minute: Plank

When ‘ON’ work through:
3 Squat Jumps
3 Tuck Jumps
12 Air Squats
12 Ground to Jump and Touch
24 Narrow Mountain Climbers
24 Shoulder taps

Maxness Minute = air squats

AStrong
2x Dumbbell Front Rack Lateral Step Ups 5 x 10 (each leg; consecutive reps on one leg before switching sides)

Finisher
30 w-raise
30 cuff iso
60 double crunch
1:00 min butterfly stretch

1600m row
then
3 ROUNDS FOR TIME
10 deadlifts @40/25
15 cleans @40/25
20 thrusters @40/25
*any style (muscle, power, squat)

RestDay!

30 - 40 Minutes ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Farmers Carry 22,5/15kg
Minute 3 : 10m Shuttle Runs
Minute 4 : Rope Climbs
Minute 5 : Rest

AMRAP 4
30 double unders
7 front squats 60/40
– rest 2 min –
AMRAP 4
15 sit ups
7 deadlifts 60/40

AMRAP 20min
5 chest to bar pull ups
7 hand stand push ups
15 squat jumps

5x20-30 sec Hand stand balancing drill
+
Max set ring MU
+
Hang clean + Power jerk 5x3 @ 70%
Clean pull 5x3 @ 90% 1RM clean
Back squats 7x3 @75%
+
30-20-10
Hang power clean 40/30kg
500m row

Handstand walk 400 meters in as few sets as possible (AFSAP).