Week 6-24-24
Monday
A. Every 2:00 x12 sets (4 sets each alternating)
set 1- Row 27/21 cals
set 2- Echo Bike 24 cals/18 cals
set 3- 12 burpees+12 Kb swings @ 70#/53#
*Scale to finish each set in ≈ 90 seconds
+
DB floor press
Max reps in 20 seconds
rest 10 seconds
x8 sets
50#/35# per hand
Essentials
Monday
A. EMOM 12 min
Min 1: DB bench press x 10-12
min 2: Farmers walk x 50m
Min 3: EB 30 sec for max calories
B. For time
15 no push-up burpees
Run or row 200m
20 kb swings
Run or row 200m
30 DB or barbell thrusters
Run or row 200m
20 KB swings
Run or row 200m
15 no pushup burpees