A) Coaches Choice Warm-up
B) EMOM For 12 Min Do:
Min 1 – Nose To Wall Hold x30 sec
Min 2 – Strict Chin-up x5-7
Min 3 – Double Under x30 sec max
rest 2 min
EMOM For 8 Min Do:
Odd – Strict Ring Dip x5-7
Even – V-up x12
C) For Time:
1000m Row
HIIT – ” X WALK “
EMOM FOR 12 MIN DO :
30 sec max effort Waiters Walk
rest 30 sec
30 sec max effort Walking Lunges
rest 30 sec
30 sec max effort Plank Walk
rest 30 sec
Then rest 1 min and do : 3 min Destroyer