Thursday

12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat

8-10 Dumbbell Bench Press, For Load

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 100ft (30m) Farmers Carry 32/24

minute 3: 20/15 Push-Ups

minute 4: 15 Toe to Bar

minute 5: Rest

Subs: 18/13 Cal Assault , 20/16 Calorie Bike Erg

Active: 13/10, 24/16, 15/10 push ups, 10 T2B

Lifestyle: 10/7, 20/12, 15/10 Elevated push ups, 10 Knee raises