“A. EMOM27
Min 1: Walking Lunges (aim for 42+ steps)
Min 2: 8 Ring Rows w/2sec pause at the top
Min 3: 10 Heavy RKBS [32/24]
B1. TGU + KB Windmill [1+3]x3; rest 30s/arm
B2. Hollow Body Hold; 25s x 3; rest 30s
B3. Passive hang from bar; 45s x3; rest 30s
+
Run 400m
Rest 3:00
x4
Aim for negative splits – get faster each round”