:30/:30 x 10: Row
:30/:30 x 10: Plank
:30/:30 x 10: Airdyne
Notes: Should be working at 80-90% on Row and Airdyne. Record Calories for both.
1. EMOMx7: 1 Power Snatch – Pause 2 seconds above knee
Notes: Start around 60% and build as you go.
2a. 4×10 Back Rack Lunges, rest :60
2b. 4x:15-:30 Hanging L-Hold, rest :60
3. 5x:20 Reverse Sled Pull, rest 3.5mins
Notes: This should be heavy and at a very hard effort each time. Grab straps with your hands, do not put them around your arms.
“Happiness doesn’t depend on any external conditions, it is governed by our mental attitude.” – Dale Carnegie