10-9-8-7-6-5-4-3-2-1 min run (55min)
Try to hold a moderate pace over the first 5 sets and then try to increase the pace in the last 5 sets with each set of possible!
40min EMOM
1. 45 sec. alt step ups
2. 6-12 burpees/push up+squat
3. 10-16 alt. DB-snatches/5-8 KB snatches (each)
4. 10-20 skippings + 6-12 goblet squats
5. rest
Every 4 min for 20 min (5 sets)
10 goblet squats
6 burpees
10 SA frontsquats (5 each side)
6 burpees
10 SA OHS (5 each side)
6 burpees
If possible Pick one weight for all movements. Scale with OH reverse lunges for OHS if needed. Scale so that you can finish first set sub 3 min.