Monday 18th - Sunday 24th April 2022

Session 1

EMOM 12

  1. Steady pace bike erg
  2. 10 – 12 Deadlift 70%
  3. 16 Alt single arm DB press

Rest 2 mins

 

EMOM 12

  1. Steady pace ski erg
  2. 10 – 12 Strict T2B
  3. 20 DB gorilla rows

Rest 2 mins

 

EMOM 12

  1. Steady pace echo bike
  2. 15 bicep curls
  3. 10-12 plate lateral raise

Rest 2 mins

 

EMOM 12

  1. Run 200m
  2. 18 Single KB front rack lunges
  3. 10 ring rear delt flies

 

Session 2

 

Complete not for time

3 sets:

10 Ring dips

10 BTN snatch grip strict press

10 DB frontal raise

2 min Row

 

Rest 2 mins

 

3 sets:

10 BB Bent over rows

10 chin ups

15 DB rear delt flies

2 min ski erg

 

Rest 2 mins

 

3 sets:

20 T2R

20 Russian twists

20 sit ups

2 mins bike erg

 

Rest 2 mins

 

3 sets:

20 KB  single leg crossover RDL

20 DB weighted glute bridges

20 ski divers

2 mins echo bike