A) EMOM 20mins:
Min1- 15 Deficit Hr press ups – up to 20kg plates
Min2- 16 Double kb front rack alt lunges – up to 24/16kg
Min3- Hspu L1=5 – L2=10 – L3=15 – L4=20
Min4- 200m Run
Min5- Rest
B) 3 sets/super set:
10 Pendlay rows
30 sec e.s Side plank
C) You go – I go (partner WOD):
*One person works while 1 rests. Switch after one has completed their round. Until 3 rounds each are done*
Cal row L1=15/12 – L2=20/17 – L3=25/22
100m Suit case carry – up to 24/16kg (round car park/push the pace)
