Thursday 28th

Component 1

(15 minutes)


EMOTM 10

1. 8-10 x Incline Dumbbell Bench Press, 2-second negative, 1-second pause at the bottom

2. 8-10 Hollow Body Kip Swing


Component 2

(10 Minutes)

3 Sets

A1. 10-20 Double Leg Pike Pulse

A2. 16-20 DB Walking Lunge (suitcase carry & heavy)

Rest 60 Seconds


Component 3

Teams of Two


3 Rounds for time


50 Wall Balls (unbroken)*

50 Alt Dumbbell Snatch

50 Cal Bike / Row/ Ski

50 Pullup / Lying Pullup


(22-minute cap)

*if ball drops, 10 burpee penalty


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