A) EMOM 12mins:
Min1- Double unders L1=20 – L2=50 – L3=80
Min2- Alt pistols L1=6 – L2=10 – L3=16
Min3- HSPU L1=30 second Handstand hold – L2=Max reps in 30 seconds – L3=Max reps in 30 seconds/deficit
B) 3 Sets/super set:
8 Ring dips (weighted if possible)
8 Pendlay rows
C) Tabata:
Hollow body rock
-1min rest-
D) Tabata:
Goblet squats @L1=25kg/16kg – L2=28kg/20kg – L3=32kg/24kg
-1min rest-
E) Tabata:
Push jerks @L1=30kg/21kg – L2=43kg/28kg – L3=52kg/35kg
