SATURDAY

42 min EMOM:

1) 16/13 Calorie BikeErg

2) 20 GHD Sit-ups

3) 6 Deadball cleans 55/35kg

4) 100ft Dual KB Overhead carry 2×24/16kg

5) 100ft Dual KB or Barbell Farmer’s carry 54/36kg each hand

6) 10* Thrusters 43/30kg

7) Rest

*Add 2 reps each round, finishing on 20 thrusters in minute 41

Active: 13/10 Calories, 15 GHD Sit-ups, 100/75lbs, 2×16/12kg, 42/28kg each hand, 35/25kg

Lifestyle: 10/7 Calories, 10 GHD Sit-ups, 75/55lbs, 2×12/8kg, 24/ 16kg each hand, 20/15kg

Today’s long aerobic workout should see all movements inside :40 when fresh, and see thruster weights that allow an unbroken set of 20 when fresh. Positive body language, self-talk and starting each activity on-the-minute will go a long way in this one!