NEW KIDS ON THE BLOCK
4 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Jump Overs (30/24)
15/12 Calorie Row
7 Burpee Box Jump Overs (30/24)
9/7 Calorie Row
-OR-
HANSON
EMOM 24 Minutes
Minute 1 - 5 Ring Muscle Ups
Minute 2 - 10 Dumbbell Overhead Squats (70/50) - rotate arms each round
Minute 3 - 25 AbMAt or 15 GHD Sit Ups
STRENGTH
3 Hang Pause In the Hole Clean @ 6/10 RPE
3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.
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