25min EMOM
1. 18/14cal row
2. 6-10 DB-Hang Clusters (2x22,5/15kg)
3. 15 C2B (scale reps or to Pull Ups/strict Pull Ups/inverted rows)
4. 15 Burpee over rower
5. rest
- scale as needed to finish without adjusting reps or load in the middel of the workout -
5 sets (+2 rampup sets)
6-8 Sumo romanian Deadlift (30X1)
15s star plank each side (scale down to regular sideplank)
3 sets
10-15 heels elevated goblet squats (2020)
20-30 russian twist
30-45s double KB frontrack hold
Rest 60s