Your workout for today is:

FITNESS

A) EMOM8

Minute 1 - wall squats 4 secs down and up.
Minute 2 - max rep hollow rocks
Minute 3 - goblet squats 3 seconds down 3 second pause at bottom 3 seconds up
Minute 4 - max sec Hang L Sit Hold

B) In team of 3:

AMRAP25

100 cal Row / Bike, 50 Front Squats + STOH 50/30kg

100 cal Row / Bike, 50 Front Squats + STOH 60/35kg

100 Cal Row / Bike, 50 Front Squats + STOH 70/40kg

100 cal Row / Bike, max rep Front Squats + STOH 80/ 45kg

 

Notes:

- you can use any STOH ie C&J counts as a rep. if you are not comfortable with the barbell use double KB for Front Squat and Press

- divide your reps however the aim is have high intense intervals work: rest ratio 1:2

- make friends!