Repeat of WEEK 12 – Day 60 , Saturday – 9th January 2021

Warmup

• 15mins Easy Warm Up
• 1min Row
• 1min Bike
• 1min Run
• 1min Single Unders
• 1min Plank on Hands  
  
• Row https://youtu.be/gON7XC5WxCM
• Assault Bike https://youtu.be/YAehhfg3DD8
• Run https://youtu.be/NQZZP22S4_4
• Single Unders https://youtu.be/h3mh7B4YHI4
• Plank https://youtu.be/EVy4M6JFRNk
  

A) Power Clean

build to a 1RM for the day
Demo video https://youtu.be/2F2UV6dVTr4

B) Prone Barbell Row

build to a 5RM *barbell must touch bench every rep
Demo video https://youtu.be/m1hsd-AhaPI

C) EMOM x 16mins

• 1st – 3 TGU R
• 2nd – AB 15/12 Cals (scale back to 12/9 if needed)
• 3rd – 3 TGU L
• 4th – 14 Alternating DB Curls (Choose a moderate weight) 
  
• Turkish Get Up https://youtu.be/LkqIu3YpRNo
• Assault Bike https://youtu.be/YAehhfg3DD8
• Alternating DB Bicep Curl https://youtu.be/WYezBGuUsdw

D) Row

60sec for Max Meters 
Row https://youtu.be/gON7XC5WxCM