Every 2:00 X 5
5 Back squat
E2MOM X 18
3 rounds:
1)1 round DB DT (12 DL, 9 DDBS Hang Clean, 6 Push press )
2) 50 DB hop over
3) 25 sit ups
Every 2:00 X 5
5 Back squat
E2MOM X 18
3 rounds:
1)1 round DB DT (12 DL, 9 DDBS Hang Clean, 6 Push press )
2) 50 DB hop over
3) 25 sit ups
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
A Kilo website. All rights reserved.