2023/12/27

Warm-up / Cardio

10:00 BikeErg

Legs

5 Sets

• 10 Deadlifts (3×75, 2×85 / 75)
• 8 Front Squats
• 1-2:00 Rest

3 Sets

• 12 sumo squats (70)
• 10 KB swings (53/45)
• 8/8 OH split squats (25/15)
• 1-2:00 Rest

Abs

8:00 EMOM (30s work 30s rest)

• Knee raise + straight leg lower
• Tick-tocks
• V-ups
• alt Knee raises