Hickson Deadlift .jpg

EMOM Continuous clock

  1. 200m run 
  2. rope slam 
  3. jump rope 
  4. Walking Single leg RDL 
  5. Hollow Rock/ Hold 

 

Performance: 
Deadlift EMOM 5 Min

1Rep:  *weight stays the same for all 5 sets
*roughly 90% of 1 RM 

Fitness:  
Kb Deadlift 5,5,5,5,5

 
EMOM 10

  1. bike 10/8 Cal 
  2. 20 Kb Russian Swings 

Rest 3 minutes

EMOM 10

  1. 20 Flutters/ 20 second Hollow hold 
  2. 20 Abmat Sit ups  

 

Finisher: 3 Sets

  • 10 Right Leg Glute Bridge 
  • 10 Left Leg Glute Bridges
  • 10 Plate Good Mornings