Friday, September 6, 2019

Performance

EMOM for 12 min, alternate between
ME handstand walk
2 Deadlifts
20 Glute bridges

Four rounds for time
12 DB box step-ups, 53/35
15/12 cal ski erg
18 sumo deadlift high pull, 95/65

Intermediate

EMOM for 12 min, alternate between
ME handstand hold
2 Deadlifts
20 Glute bridges

Four rounds for time
12 DB box step-ups, 40/25
13/10 cal ski erg
18 sumo deadlift high pull, 75/55

Fitness

EMOM for 12 min, alternate between
360 box handstand walk
5 Deadlifts
15 Glute bridges

Four rounds for time
12 DB box step-ups, 20/10
10/8 cal ski erg
18 sumo deadlift high pull, 45/35

Burn

E3MOM for 21 min
200 cal row
150 meter run
10 burpees

Rest 3 min

EMOM for 6 min
15 GHD sit-ups

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