| SKILL EMOM
ACTIVE EMOM X 15 1) 3 – 5 ROPE PULLS 2) 30 SEC HOLLOW HOLD 3) 8 – 10 L-SIT PRESS /HSPU PROG
PAIRED “BABY EVA” – 5 ROUNDS 600 RUN (TOGETHER) 20 KB SWINGS 10 PULL UPS / 20 SUPINES
ATHLETIC 1) 1 – 3 ROPE CLIMS 2) 10-15 STRICT KNEE TUCKS 3) 5-8 HSPU
COMPETITIVE 1) 1-2 LEGLESS ROPE CLIMBS 2) 10-15 GHD 3) 5-8 STRICT DEFICIT HSPU
ATHLETIC/COMPETITVE PAIRED EVA – 5 ROUNDS FOR TIME 800M RUN (TOGETHER) 30 KB SWING 28/20KG 30 PULL-UPS
**NOTES THE EMOM IS TO PROGRESS IN THE SKILL YOU ARE PERFORMING, ENSURE TEHCNIQUE IS THE MAIN FOCUS, IF YOU’RE UNSURE OF ANY PROGESSIONS, ASK A COACH!
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WE WILL BE PUTTING A 30-MINUTE TIME CAP ON EVA. DON’T BE DISAPPOINTED IF YOU DO NOT MAKE THE CAP. MAKE SURE YOU ARE BREAK THS REPS UP EVENLY, THE RUN MUST BE DONE TOGETHER.
