Sat Sep 20

Train
28 Minute Alternating EMOM:
- 15/12 Calorie Row
- 14/11 Cal Echo Bike
- 12 Strict HSPU
- 25’ Double Dumbbell OH Walking Lunges @ 50/35

Move
28 Minute Alternating EMOM:
- 50s Row
- 50s Bike
- 8-12 Dumbbell Strict Press OR Push-ups
- 25’ Plate OH Walking Lunges @ 25/15

Warm-up
3 Min Bike, THEN:
3 Sets:
20 Banded Good Mornings
6/6 Windmills
50 Single-unders

Strength
4 Sets: Max Rep Bar Muscle-ups / Strict Pull-ups
30s Rest
10 Dumbbell Box Step Overs @ 50/35, 24/20
Rest 2 mins

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Stimulus

Strength: Aiming to develop the upper back strength to be able to do bar muscle-ups or chest-to-bar pull-ups. Max reps in a set is 15 (scale to get a minimum of 5 in a set). Box Step overs are using two dumbbells @ 50/35 and a box height of 24/20”

Train/Move: Spend a maximum of 50s on each of the calorie rows and bikes. HSPU/Press/Push-ups should be completed in 1-2 sets max. Select a weight on the OH walking lunges that allows for 25’ to be completed without setting the weight down.