A. EMOM24
Min 1: Walking Lunges (aim for 45+ steps)
Min 2: 8 Bent over Double KB row [24/20]
Min 3: 12 Heavy RKBS [32/24]
B1. TGU + KB Windmill [1+2]x4; rest 30s/arm
B2. Hollow Body Hold; 30s x 3; rest 30s
B3. Passive hang from bar; 50s x3; rest 30s
+
Run 400m
Rest 3:00
x3
Each 400m should be faster than last week’s best effort”