Saturday 14th September, 2019

Warm Up:

EMOM 16
1 - 45s Row
2 - 10 Strict T2B
3 - 15 KB Swings@32
4 - 10 Lunges w/DB
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Sumo Deadlift:

4 x 6 reps - heavy as possible
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Weighted Dip:

3 x 12, rest 90s
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EMOM 40:

1 - Assault bike 15/12 Cals
2 - 10 T2B + 5 Burpee
3 - 10 hang power cleans@60 + 3 MU
4 - Ski 20/15 Cals
5 - Walk rest

If you start to blow up on this i want you to cut the assault bike out and ust have two mins rest. Hold on for aslong as possible please!!

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