Echo Bike
10 Barbell Thruster
Thrusters are synchronised and echo bike split
EMOM ‘35 (7 Rounds)
1) 200m Run
2) 6 double DB Thruster + 6 HSPUs
3) 12/15 Cal Echo Bike
4) 6 double DB C&J + 6 C2B
5) Rest
EMOM‘12 In teams of 3:
1)Ski erg
2)Farmers carry
3)Row
Rest 3 min
Amrap‘12
400 m run
200 m run with medball
20 m walking lunges with medball
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
Work at RPE 8-9 all sets
8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift
RPE 8-9
5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up
RPE 8-9
20-30 Banded Face Pull
20-30 Banded Face Pull
20-30 Banded Face Pull
1s hold at peak contraction (use Red or blue Band)