EMOM x 12
Odd Minute:
6 Plate RDL’s (standing on a 45lb weight plate)
60% of 1 Rep Deadlift
Even Minute:
10 Lunge to squat combo (5 each side) 45/25lb DB
Sprints & Core …..
20 cals Bike
20 GHD sit-ups
*200m jog for recovery
500m Row
20 Hanging L-Raises
*200m jog for recovery
20 cals Bike
20 Suitcase sit-ups
*200m jog for recovery
Goal: Push hard on machine, move quick with good form on core work & recover with an easy jog!
Glute Banded work *if you have time
3 Rounds
30 plank lateral leg taps (15 each leg)
30 standing Abductor knee lifts (15 each leg) band around feet
30 Clam shells 15 each side) band around ankles
Done
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