Deload – Strength work
EMOM16
1) 10 Double KB front squats
2) 10 reverse flies
3) 5+5 SIngle Leg Deadlifts
4) 10 weighted sit ups
Conditioning EMOM
EMOM20
1) Wall Ball
2) Row
3) Box over burpees
4) Shuttle run
5) Rest
Jyystö 251022
EMOM40 (8 rounds)
1) 12/10cal bike (echo 9/6cal)
2) Gymnastic movement A/B (alternating each round)
3) 12/10cal row
4) 5 DDB DL + 4 DDB hang clean + 3 DDB STOH (DDB= double dumbbell)
5) Rest
*Gymnastic movement A) 10-15 c2b/pull-up, B) 10-15 t2b/knee raises.
*DB's:
Rx 22,5/17,5
Scaled 15/12,5
