Warm-up A
Then…
28min. EMOM:
Min. 1) 60 Double Unders
Min. 2) 15/12 Cal assault bike
Min. 3) 2 Rope Climbs or 20 Ab mat sit-ups
Min. 4) 5 Deadlifts @75-80% of 1RM
*The Deadlifts should be hard, but not terrible.
Not for time:
400m single arm overhead kettlebell carry 70/53
*You may switch sides at anytime. If for any reason you can not do overhead, a Front rack carry is permitted. I’d prefer you walk slow rather than fast.