Tuesday 23rd July, 2019

Warm Up:

EMOM 12
1 - 10 Single arm swings@comfortable load
2 - 10 Scap Push ups
3 - 10 Hollow rocks
4 - 3 Box jumps
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Pull:

3-4 Strict C2B (use band if needed)
6-10 Strict Pull up (Use band if needed)
10-12 Ring rows@2121
Rest 2 mins x 3 sets
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Push:

3-4 Strict HSPU (Use matts if needed)
8-10 Pike push up
8-12 Kipping HSPU
Rest 2 mins x 3 sets
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EMOM's

EMOM 24
1 - Echo Bike 15/12 Cals

2 - 10 Burpee box overs
3 - 10 Clusters@50/35
4 - Rest

EMOM 24

1 - Row 250/200m
2 - 10 DB Squat cleans@22/15

3 - 10 C2B
4 - Rest


Rest 6 mins in between EMOM.

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