CLASS WORKOUT

EMOM 8’ x3 

Min 1 + 2 : 500/400m row/ski
Min 3 + 4 : 30 air squat + 30 russian swing
Min 5 + 6: 400/300m run (2 lap run)
Min 7 + 8: rest  



Finisher 

4 round for time – cap 7’ 

10 hollow rock
10 VUP
10 Knee tuck
10s hollow hold

ADVANCED ATHLETES

EMOM 8’ x3 

Min 1 + 2 : 500/400m row/ski
Min 3 + 4 : 30 air squat + 30 russian swing
Min 5 + 6: 400/300m run (2 lap run)
Min 7 + 8: rest  



Finisher 

4 round for time – cap 7’ 

10 hollow rock
10 VUP
10 Knee tuck
10s hollow hold



EMOM 4′ x3

Min 1: Max bent over row @ 60
Min 2: Max ring row
Min 3: Max double dumbbell biceps curl @ 15:8kg
Min 4: rest