40 min E.M.O.M.
Min 1: 17/15 Cal Row Comp 20/17
Min 2: 4 Tireflips AHAP
Min 3: Max Reps Double Unders
Min 4: Rest
10 Bent over Rows 5L/5R
20 Suitcase Deadlifts 10L/10R
For this workout the core needs to be activated and the system needs to be warm.
So run, jump, bike, row and do some sit-ups or V-ups.
10min warmup: rounds of 400m Run and 10-15 situps.
Then practice the movements and build up the weight if needed.
Then just set your timer; 3.2.1..GO!!
Workout explanation, movement standards and options: