Emom 18
1. 8-12 db facing burpees
2. 9 DB DL- 6 DB HPC - 3 STOH (2x22x5/15)
3. 12-20 Alt. Vups
At min 18 do
3 rounds for time of
8-12 db facing burpees
9 DB DL- 6 DB HPC - 3 STOH(2x22,5/15)
12-20 Alt. Vups
(TC 9 min)
(Take the same reps in the 3 rounds as you took in the EMOM and try to stay under the 9 min timecap!)
30min of high quality movement and breathing
1 min row or bike (nosebreathing only)
30s parallel squat hold +15s Split squat hold each side
2 min row or bike
30s deep pushup hold + 15s kb oh hold each side
3 min row or bike
30s hollow hold + 15s sideplank each side
Keep focus on perfect Positions and breathing in all positions !