Fitness
EMOTM 8 — partners alternate stations:
1st: 20-30s/side single-arm KB overhead hold
2nd: 30-45s good mornings (light)
+
(Rest 2 min)
+
16 min – partners alternate stations:
1 min assault bike/row
1 min double DB hang power cleans
1 min assault bike/row
1 min double KB deadlifts
+
(Rest 2 min)
+
EMOTM 8 — partners alternate stations:
1st: 20-30s/side single-arm KB overhead hold
2nd: 30-45s kneeling banded hip extensions
Performance
EMOTM 8 — partners alternate stations:
1st: 15s barbell back rack hold (heavy)
2nd: 10 goblet good mornings with KB
+
(Rest 2 min)
+
16 min – partners alternate stations:
1 min assault bike/row
1 min double KB cleans (53/hand – 35/hand)
1 min assault bike/row
1 min double KB front rack step-ups to 24”/20” (53/hand – 35/hand)
*P1 starts on bike/row. P2 starts on cleans. Then they swap stations. Then they move to the next piece. Then they swamp.
+
(Rest 2 min)
+
EMOTM 8 — partners alternate stations:
1st: 15s barbell back rack hold (heavy)
2nd: 20-30s wall-facing shoulder taps