2 rounds:
10 alt. thoracic bridges
5/5 half get ups
10 plate pull overs
20 pull-aparts across bench
EMOM x 12:
1. 4 pause bench press
2. 5/5 single arm ring rows
Partner does MAX reps while partner completes other exercise and switch:
1.Forward sled pull 200 ft/wallballs
-rest 1 minute –
2. 20 calories Ski Erg/step down box jumps
– rest 1 minute –
3. backwards sled pull 200ft/DB clean and jerks
– rest 1 minute –
4. 20 calories bike/bear crawl
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.
