6:00-8:00 Clock
100m run
10 Jumping air squats
10 jumping lunges or walking
5 half burpees – video
8min. EMOM:
Min. 1) 5 Front squats light
Min. 2) 10 Kipping swings + 10sec. Hang
Min. 3) 10/7 Cal Assault Bike
Min. 4) 10 American KB Swings 53/35
Then..,
28min. EMOM:
Min. 1) 5 Front Squats (60-65% of 1RM)
Min. 2) 12 Toes-To-Bar
Min. 3) 15/12 Cal Assault Bike
Min. 4) 12 American KB Swings 70/53
* You can climb a little on the back squat, but ideally the same weight the whole time.
*RX+ is 15 Toes-To-Bar and 15 American Swings.
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