General Warm-up
Then..,
EMOM x 28min.
Min. 1) 10/7 Cal Assault Bike
Min. 2) 12/7 Cal Row
Min. 3) 10/7 Cal Ski
Min. 4) 5 Deficit Deadlifts
Rx+ 12/9
Rest 5min.
10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb (L+R=1)
1min. Plank Hold
100 Flutter Kicks (L+R=1)
1min. Plank Hold
*For the deadlifts, use 60-65% of your 1RM. Shoot for a 3 second descent. And stand on a 3-4″ deficit ( a 45# plate works great).