Wednesday – Upper EMOM Int + Upper EMOM End + Cyclical MAP (Run/Row/AB)
20 min @ 85-90%
Walking Lunges 50ft,50ft,50ft,50ft, 50ft, etc
Burpees – 10,10,10,10,10, etc
Box Jumps @ 20/24” 3,6,9,12,15, etc
Russian KBS @ 24kg 3,6,9,12,15, etc
+
EMOM x 10 minutes:
1st – 20-30 sec Top of Ring Dip Hold – Hollow Hollow
2nd – 30 sec Double KB Front Rack Hold AHAP
Russian KBS @ 24kg 3,6,9,12,15, etc
+
EMOM x 10 minutes:
1st – 20-30 sec Top of Ring Dip Hold – Hollow Hollow
2nd – 30 sec Double KB Front Rack Hold AHAP