EMOM
Every minute on the minute
2 EMOMS 16min each
You have 1 min to complete each movements rep count/Cal’s. Whatever time you have left from that min is your rest.
Start the next movement at the top of the next min.
Sec1
8 devil Presses
15/12 Pull ups
16(8 each arm) KB SA OH lunges 50/35
20 Bent over LM rows 80/35
Sec2
12/10 Bike
10(5 each side) lunge to 2 bicep curls 25/15
15 SOH 95/65
12 Alt push-ups on balance trainer
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between