12 x 20 sec on / 10 sec off:A) Erg of choiceB) Plank shoulder taps C) Air squatsD) Dead hang
12 min EMOMMin 1: 8-12 DB Z-press Min 2: 8-12 Single arm DB row LMin 3: 8-12 Single arm DB row R
4 x 3 min on / 90 sec off:20/15 cal Erg25 Wall balls 9/6kg - 20/14lbs to 10/9ftmax distance KB farmer carry in remaining time 32/24kg - 70/53lbsAim for a hard but controlled effort.
6 min EMOM:Min 1: 15-20 Banded face pullMin 2: 15-20 sec Copenhagen plank each side