Longer EMOM
5 x 90sec work / 30sec rest
– 12cal row/assault + double kb front rack walk (pick weight)
rest 4min
5 x 90sec work / 30sec rest
– 10 push jerk 60/40kg + farmers walk
rest 4min
5 x 90sec work/ 30sec rest
– 8 pull up + bodyweight walking lunge
Advanced
5 x 90sec work/ 30sec rest
– 12cal row/assault + double kb front rack walk (pick weight)
rest 4min
5 x 90sec work/ 30sec rest
– 5-8 Strict HSPU + farmers walk
rest 4min
5 x 90sec work/ 30sec rest
– 3-5 Bar MU + bodyweight walking lunge
