WARM UP

EMOM 12

• Min 1- 40s Plank Position (Straight Arms)
• Min 2- 40s Ski
• Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
• Min 4- 40s Assault Bike

A.

4 Sets:

• Bench Press
• Max Ring Support Hold - walk feet out further or put feet on a box 
  • Rest 90s Between Sets

Bench Press Sets:

• Set 1= 8 Reps
• Set 2= 8 Reps
• Set 3= 6 Reps
• Set 4= 6 Reps
  Aim for heavier than last week. 

B.

4 Sets:

• Max Strict Pull ups, into max kipping/butterfly pull ups - don't let go of the bar. 
• Rest 3 mins between sets 

C.

15 min EMOM:

• 200m Ski Erg
• 15 Burpee to plate 
• 20 OH KB Forward step lunges (2 x 16/12 kg KB) 

D.

3 Sets:

• 45s GHD Prone Support Double DB Row
• 45s GHD Sit-ups
• Max Hollow Hold
• Rest 90s