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Set 1:
EMOM For 10mins 5 x DB Reverse Lunge to Single Leg RDL Set 2: 10 Min AMRAP 20m Farmers Walk 15 x KB High Pull 10 x Pull Ups Set 3: 2min Efforts of: - Row - 5 x Burpees/20 x Mt Climber - Air Bike - 5 x Burpees/20 x Mt Climber "1min rest between efforts"
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Set 1:
EMOM for 10mins a) 6 x Front Squats b) 12 x Russian KB swings Set 2: EMOM For 18mins a) 12-15 x wall ball b) 20 m oh plate lunge c) 12 x hang knee raise Set 3: 2 rounds of 30 sec prone hold 30 sec LH side plank 30 sec prone hold 30 sec RH side plank 60 sec rest. Set 1: EMOM For 12mins a) 12 x DB floor Press b) 10 x Batwings - Incline c) 30 sec Prone Hold Set 2: TABATA - Alternating (8mins) a) Push Press b) Ring Row Set 3: Row 20 cal rest Air Bike 20 Cals rest Sled Push 60m rest 10m Shuttle Run x 20 rest 50 Lateral Bar Hops  Set 1: EMOM for 12mins A) DB step ups x 5 each leg B) 10m walking lunge C) 10 x single DB thruster Set 2: EMOM For 10mins Min A) 1-3 x RH Turkish Get Ups Min B) 1-3 x LH Turkish Get Ups Set 3: 5 -10-15-20-25 KB Swings 25-20-15-10-5 Burpees  Set 1
EMOM for 12mins. A) 6 x RHS Single leg deadlift B) 6 x LHS Single leg deadlifts C) 6 x Pull ups Set 2 20min AMRAP Run250m/Row 300m/Air Bike 600m 10 x push press 15 x KB swings 20 x lat bar hop Set 1 EMOM for 15mins a) 12 x Goblet Squat b) 12 x Incline Batwings c) 12 x Sit ups Set 2 5 rounds of:(15min cap) 5 push ups 10m lunge 20 x mountain climbers Set 3: 3mins max cal effort. Air Bike or Rower.  Set 1: Every 2mins For 14mins 5 x Front Squats 5 x Box Jumps Set 2 10min AMRAP 20m OH Plate Lunge 20 x KB Swings Set 3: Every 4mins 400m Sprint  Set 1 EMOM for 10 mins a) 10 x Floor press b) 10 x Incline Batwings Set 2 7min AMRAP 5 x Push ups 10 x Body Rows 15 x DB Push Press Set 2 Every 2 min for 12 mins a) 250m Row AMRAP Burpees (rest 2mins) b) Run 250m AMRAP Burpees (Rest 2 mins) c) Air Bike 15/10 Cals AMRAP Burpees (Rest 2 min)  Set 1: EMOM For 15 Mins a) 12 x KB Goblet Squats b) 20m MB Lunge and Twist c) Banded Side Walk 5m Each Side Set 2: a) 5min Sled Relay rest 2mins b) 5 mins AMRAP Air bike/Row Cals rest 2mins c) 5min AMRAP 10 x Wall Ball 5 x Burpees  |
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