“Fast&Furious class”
36’ EMOM
Minute 1 – Assault Bike 12/10 Cal
Minute 2 – 25 Sit Up
Minute 3 – Row 12/10 Cal
Minute 4- 12 DB Snatch @22.5/15
Minute 5 – 12 DB Box Jump Step over @60/50 – 22,5/15 (one DB)
Minute 6 – Rest
“normal class”
A.
12 sets of Every 30”
1 DL @78% of 1RM
B.
36’ EMOM
Minute 1 – Assault Bike 12/10 Cal
Minute 2 – 25 Sit Up
Minute 3 – Row 12/10 Cal
Minute 4- 12 DB Snatch @22.5/15
Minute 5 – 12 DB Box Jump Step over @60/50 – 22,5/15 (one DB)
Minute 6 – Rest