Fitness

A) For max reps:

– 60 seconds of strict pull-ups

– R60S

– 60 seconds of BB push press (empty barbell)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches

– R60S

– 60 seconds of burpee to box step-up (knee height)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

 

B) EMOM x 4 sets:

1: strict pull-ups

2: BB push press (empty barbell)

3: rowing for calories

4: SA alternating DB snatches

5: burpee to box step-up

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.

 

Performance 

A) For max reps:

– 60 seconds of strict pull-ups or bar muscle-ups

– R60S

– 60 seconds of strict handstand push-ups or BB push press (75/55)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches (50/35)

– R60S

– 60 seconds of burpee + box jump overs (20/16”)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

 

B) EMOM x 4 sets:

1: strict pull-ups or bar muscle-ups

2: strict handstand push-ups or BB push press

3: rowing for calories

4: SA alternating DB snatches

5: burpee + box jump overs

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.