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!)
4 sets:
10 alt. Back Rack reverse Lunges
(Do 2 Ramp Up sets of 6 reps before to start at a tough weight)
Rest 30-60s
5-7 single arm KB Strict Press / side
Rest 30-60s
3 Giant sets of:
10-12 Double KB rom. DL
10-15 single leg Glute Bridges (feet on Box) / side
Rest 30-60s
6-8 single arm Ring Rows / side
Accumulate 20-30s L-Hang