EMOM x 15
grey / white / black
1/ box hand stand / strict HS / strict deficit HS
2/ box dip / bar dip / ring dip
3/ kip swing / knee to elbow / toe 2 bar
work for the first 30 sec of each minute
21 burpees, 21 KB swings
15 burpees, 15 KB swings
9 burpees, 9 KB swings
Black: 32/24 and must do all the 200m runs with the KB
White: 20/16 and must do 2 of the 200m runs with the KB
Grey: 12/8 and must do one of the 200m runs with the KB
We hope you have a great workout.
Post your times and results to the comments section!
Class workout results: