2 minutes bike/row/erg

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

banded monster walks

Fractional plate w-up: bird dogs, dead bugs, planche press – remember engaged lats, scap back and down


10 Minute EMOM

Ring Rows/Plank


·      1st Min: Ring Rows

·      2nd Min: Plank


Looking for:

·     Active shoulders

·   Braced core




18 Minute EMOM


·  Handstand Push-ups/Box Piked/Shoulder press

·  Alternating Dumbbell Snatches


Aim for:

·   A rep scheme that you can maintain across all 18 sets

·   Strong leg drive with the Handstand Push-ups