Then EMOM x 8 mins:
1. 50 secs Bodyweight Romanian Deadlifts to Air Squats
2. 8/side Single Arm DB Push Press
3. 6 Single DB Thrusters (3 sec pause at the bottom and top)
4. 15 Scapula Pull Ups + 15 Hollow Rocks (15 sec Hollow Hold)
#1 – 2 mins Assault Bike or Row for MAX DISTANCE
#2 – 3 Wall Walks + 10 C2B Pull Ups / Pull Ups / 15 Supine Body Rows
+ 8 Burpees over Bar (facing)
*Every 2 mins each partner completes 10 Thrusters (95/65) or DB Thrusters (35/20)
10(-1) DB Bench Press
Rest 30 secs
10/side Landmine Single Arm Rows
Rest 30 secs
10 DB Hammer Curls (T2120)
Rest 30 secs
25 Feet on Bench Crunches or DB Anchored Sit Ups
Rest 30 secs
Complete 2-3 sets of:
12 DB Reverse Flys
12 Weighted Prone WTY
Compete 3 sets of:
2 x 50ft Sandbag Carry
Rest 2 mins
50ft Farmer’s Carry
Rest 2 mins
50ft Sled Push
Rest 2 mins
*This is a « strongman » circuit so go as heavy as possible on the first set. Warm up well on this one.
Complete 2-3 sets of:
15 Banded Leg Curls (T2120)
5 GHD Back Extensions (hold for 10 secs – squeeze your glutes!)
Rest 90 secs
A starts on the cardio machine while B is on the mix modality station. They both work for 2 mins. At the end of the 2 mins they must perform 10 Thrusters either with a bar or DBs. Then they can switch and go to the next station. That means that A will now be at the mix modality movements while B is on the cardio machine.