Everyone's Favourite

Competition Class

Strength

CONDITIONING

20min EMOM
Min1: 15s Assault Bike Sprint, easy spin remaining time
Min2: 20s Row Sprint, easy row remaining time
alternate rounds for 20min

UPPER STRENGTH

E2M12M
1 Pegboard Ascent
3 BB Strict Press (AHAP)

CORE

3 Rounds, not for time:
15 GHD Sit-ups
15 GHD Back Extensions
20 Side Plank hip taps (L then R)

MetCon

CLASS

30min EMOM
min1: 2 Rope Climb
min2: 5 STOH 135/95 + 5 DL
min3: 15 Sit-ups or 9 T2B
min4: 5m, 10, 15m Shuttle Sprint
min5: 5L + 5R KB Snatch 53/35