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 |