Purpose: Aerobic Endurance
Essentials:
A.
10min EMOM
1. Dumbbell Snatch x 8 per Arm
2. Turkish Get Up x 3 per Arm
B.
25min EMOM
1. Overhead Squat x 10 reps
2. Weighted Farmers Carry x 1min
3. V-Up x 10 reps
4. Weighted Front Rack Carry x 1min
5. Battle Rope x 30 reps
Fitness:
A.
10min EMOM
1. Kettlebell Snatch x 8 per Arm 35/25
2. Turkish Get Up x 3 per Arm 35/25
B.
25min EMOM
1. Overhead Squat x 10 reps 75/55
2. Weighted Farmers Carry x 1min 55/35
3. V-Up x 15 reps
4. Weighted Front Rack Carry x 1min 55/35
5. Rope climb x 2 reps
Performance:
A.
10min EMOM
1. Kettlebell Snatch x 8 per Arm 35/25
2. Turkish Get Up x 3 per Arm 35/25
B.
25min EMOM
1. Overhead Squat x 10 reps 95/65
2. Weighted Farmers Carry x 1min 55/35
3. GHD Sit Up x 10 reps
4. Weighted Front Rack Carry x 1min 55/35
5. Legless Rope climb x 2 reps