Section 1
EMOM-every minute on the minute
You have one minute to complete each rep or cal count. The top of each minute starts your next movement.
16 min
Equals 4 laps around all movements
Mixture of upper, lower and cardio movements.
12/10 Rowers/bike
15 BB Bent over rows 95/65 +115/85
12 DB Lunges 50/35
10 DB push press 50/35
Sec 2 for time: CAP 16min
4 Rounds: BB 115/75
5 Squat cleans
10 pull-ups or 8 chest to bars or 4 muscle ups.
10 DL
10 SOH
200m sprint
rest 1:00 min
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