OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Glute Bridge Hold
MIN 2 - :25/:25 Couch Stretch against Box or Wall
MIN 3 - :45 Foam Roll

40min Emom:
1: 20/16 cal bike erg
2: 25 wall ball / 20 kb swing
3: 12 burpee box over jump 24/20’
4: Rest

Adjust by ability:
Calories should take 45-55s; 20/16, 18/14, 15/12
Wallball ub set; about 45-50s; 25-20
Kb swing ub set; about 40-45s; 32/24 or 24/16kg
Alternate btw wallball and kb swing
Bboj: 12-10-8
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14 rounds For Time with partner:

500/400m Bike
5 power clean
7 pull ups

IGYG

TC30

Bulgarian split squat with DB's

3x10+10 reps

Rest 1min between legs

(Weighted) Ring dip 4 RM

EMOM’16
1. 8-12 strict pull ups
2. 30-50 DU
3. 5-8 strict hspu
4. 4 paused bench press

EMOM for 4 rounds:
1) 5 Ring rows + Ring row hold
2) 5 Back extensions + Arch hold
3) 5 heavy DB deadlift + DB hold
4) Rest

Pendlay row 6 RM

EMOM for 4 rounds:
1) Cross crunches
2) Plank hold
3) 1-KB Farmer’s carry
4) Rest