Fitness
EMOM x 20
Even minutes DB push press x 6-8
Odd minutes x 30 seconds of rowing (cals)|
Score is heaviest weight of DB and total calories on rower
3 sets:
V sit ups x 8-12
Rest 60 seconds
TRX or Ring rows x 8-12
Rest 60 seconds
Focus on feet and hands moving in unison for V ups
Ring rows should be slow controlled on the negative and quick on the positive
Performance and Sport
EMOM x 20
Even minutes BB Bench press x 3-5
Odd minutes unbroken DU x 45 seconds
Score is heaviest load on bench and total # of unbroken DU
3 sets:
GHD sit ups x 15
Rest 60 seconds
Accumulate 30 seconds of HS hold
Rest 60 seconds
