EMOM x 12mins
1st – 20 Russian Twists 1/1
2nd – 30sec Bike
3rd – 30sec Handstand Hold/ HS walk
Then…,
2 Sets of:
3 Rounds
10 Alt DB Snatch 70/50
200m Run
10 Alt DB Split C+J 70/50
200m Run
Rest 5:00 between sets
*Dumbbell should be heavy but you can move 10 reps in 1:30 or less
*Run is ideally kept under 1:15 each 200m
Then..,
3 Sets NFT
12 Seated DB Concentration curls e/s
15 BB Reverse Curls
20 Rower Pike ups
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