Thursday 13th May 2021

A) EMOM 12mins:

Min1: Up to 15/12 Cal row or 12/9 Cal bike

Min2: 20 Single db shoulder to overhead (swap every 5 reps) – up to 22.5/15kg

Min3: 20 Russian swings – up to 32/24kg

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B) 4 sets/Giant set:

15 Cable pushdowns

4 Bench press

10 Heavy db prone rows

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C) EMOM 12mins:

Min1: Up to 7 Devils press – up to 22.5/15kg

Min2: Up to 20 Wall balls

Min3: Up to 12 Burpee box jump overs