THURSDAY

   
WOD

 

EMOM 36 min

1. Mins 1&2

15/12 Calorie Row/Ski

20 Sit ups

 

2. Mins 3&4

10 Shuttle runs

12 Ring dips

 

3. Mins 5&6

15/12 Calorie Bike (any type)

12 Alternating Hang DB Squat Clean 22.5/15kg

 

Rx+- GHD

Active- Banded Ring dips

Lifestyle- 15/10, box dips

 

The goal is to pick options that you can complete in around 90 seconds each round, giving you 30 seconds rest. If this is not achievable for you, adjust the reps and movements. You can scale the ring dips with a band or go to push ups.