28 min EMOM:
1) 150m run
2) 16 single arm DB OH alt. rev. Lunges
3) 150m run
4) 16 alt. DB Snatches
Row or Bike for 35min at a consistent pace (nose breathing only)
*Every 7min starting @0:00 do:
30s Glute Bridge Marches
15s single arm KB OH hold
15s single arm KB FR hold
15s single arm KB Suitcase hold
10 alt. Cossack Squats (2s pause in bottom Position)
(On the KB holds do first all three exercises on one side then the other and then move on to the Cossack Squats)