18 min EMOM
1st 12 KB Swing RX 24 kg,
2nd 12/9 Hand Release Push Ups,
3rd 12/9 Box Jumps,
C.
4ss 10 military press + 10 chin ups
3ss 12 dumbell high pull + trx T pull
3ss 12 side raises + 12 db seated alternate db bicep curls
3ss10+10 hammer bicep curls (drop set)+10 incline dumbell skull crasher 3x max ring rows + 40″/1′ plank
Mixed conditioning FBB
A1.4 sets of: Emom 15 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust
A2. Emom 15 45’’ Echo bike 12 Glute bridges 15 push ups
A3 Emom 15 45’’ Run 10 Ring rows 12 oblique side bends
