Thursday

40:00 EMOM

minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold 34/25

minute 3: 12 Single Dumbbell Step-Overs 22.5/15 24/20”

minute 4: 20 GHD Sit-Ups

minute 5: Rest

Active:

minute 1: 12/9 Calorie Echo, 14/11 Calorie Bike Erg, 13/10 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold

minute 3: 10 Single Dumbbell Step-Overs 15/12.5

minute 4: 15 GHD Sit-Ups

minute 5: Rest

Lifestyle:

minute 1: 10/7 Calorie Echo, 12/9 Calorie Bike Erg, 11/8 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold 20/15

minute 3: 12 Alternating Box Step-Ups

minute 4: 20 Abmat Sit-Ups

minute 5: Rest