EMOM 12

A ) 12 Push-Ups
B ) 12/9 Calories Bike
C ) 12 Push-Ups
D ) 12/9 Calories Row

OPTIONAL COOL DOWN
2 SETS FOR RECOVERY*
1:00/1:00 Lat Foam Roll
:30/:30 Pec Stretch w/Head Turn
1:00 Bench Thoracic Stretch

• See last minute of the daily video for demos: https://vimeo.com/794420337

OPTIONAL COOL DOWN
FOR RECOVERY
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child's Pose
2:00 Cobra Stretch

On The 3:00 x 3 Sets:

1 Rep @ 93%

4 Rounds For time:

100m Kettlebell Front Rack Carry
100m Run ( 250m Bike )
100m Sled Push
100m Run ( 250m Bike )

Empty Sled
Kettlebells 32/24kg

Obliques: EMOM for 3 rounds
1) AMRAP 5+5 DB side bends
2) DB snatches
3) Rest
4) AMRAP 5+5 side plank hip raises
5) Flutter kicks
6) Rest

A:
Skill Primer
Tall Clean from Toes, Push Press & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

B:
Tempo Clean, Clean & Split Jerk
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

2-3sets:

3+3 turkish get up
45-90s D-ball hold

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5-minutes Bike Erg @ easy pace

5 rounds for quality of:
1 Seated Legless Rope Climb 4m
10 DB Bench Presses 25/17,7kg
15 Abmat Butterfly Sit-ups