Part A:
12 MIn EMOM
1. 40 sec plank hold
2. 20 V-ups
3. 45 sec side plank (L)
4. 45 sec side plank (R)
Part B:
21-15-9
DB shoulder to overhead 50/35
and
3-2-1 of
Legeless rope climbs
Part A:
12 MIn EMOM
1. 40 sec plank hold
2. 20 V-ups
3. 45 sec side plank (L)
4. 45 sec side plank (R)
Part B:
21-15-9
DB shoulder to overhead 50/35
and
3-2-1 of
Legeless rope climbs
Tabata calorie row
Tabata Lunges
Tabata KBs 24kgs/16kgs
Tabata WBs 20lbs/14lbs
*For total cals/reps per movement
*A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.