Functional Fitness

Warm up:

6 min EMOM:
Min 1: Row
Min 2: Ski
Min 3: Echo bike

Conditioning:

Every 3 min x 9:

A) 50/40 Cal Row + max Burpee box jump overs 24/20in in remaining time.
B) 50/40 Cal Ski + max Walking lunges (bodyweight) in remaining time.
C) 45/35 Cal Echo bike + max KB Farmers carry 2 x 24/16kg in remaining time.

Accessory:

3 Rounds of:
20 sec Tuck ups
20 sec Heel touches
20 sec Hollow hold / Tucked hold
Rest 1 min between rounds.