Thursday 17th

Component 1

(15 minutes)


A1. 3 x 5 Bulgarian Split Squat - 3 seconds negative + 5-second pause at bottom

A2. 3 x 10-15 Heel Elevated Goblet Squat (Heavy)

2 min rest


Component 2

(10 minutes)


B1. 2 x Max Time Bodyweight Polish Good Morning Iso hold

B2. 2 x 15-30 Lying Banded Hamstring Curl

60s rest


Component 3


EMOM 21

1: 12 single arm KB/ DB thruster + 5 Burpees

2: 18/16 cal bike/row/ski

3: Rest




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