added time to get sweaty and breathing well.
EMOM x 12mins
1st – 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)!
2nd – 6-8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes)
3rd – Row 20sec HARD (get that breathing going)
B) Deadlift From Blocks 4 inch : (New height this week – Set up blocks so that the bar rests just below the knee); 4,4,4,4 rest 2-3mins
C) 5 Sets – Increase effort:
8 Power Cleans (unbroken Reps)
20sec Side Star Plank R
20sec Side Star Plank L
6 Box Jump Overs (Choose a tough height for you – clear the entire box)
Assault Bike 60sec (increase the number of calories you get on the bike each set – pace the first set accordingly)
*Record your exact calories on the bike to track your set increases
Source: Workout Of The Day
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