A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
2:15 on
45 sec off
Until completion of
200/175 cals on the rower.
However at the start of each interval (including at 3-2-1- go) you must buy in with :
8 BMU
16 WBs 20#/14#
Capped at 10 rounds. Can you finish?