3 x 10 min EMOM (1x speed,1 x isometric,1x strength/bodybuilding)
a) 15m Banded Partner Sprints Every 30secs for 5mins = 10 sets
Partner A first then swap
30 sec transition
b) Alternate for 5 sets
Min 1 – 30sec ring support planche (push up position)
Min 2 – 30sec Hanging L sit hold
30 sec transition
c) Alternate for 5 sets
Min 1 – 8-10 reps stiff legged deadlifts
Min 2 – 8-10 reps supinated bent over row(thumbs out) use a weight thats promotes nice controlled movements
