EMOTM 12:
1st: 30-45s weighted calf raises, 2” platform
2nd: 20-30s/side single-arm FLR on rings
3rd: 20-30s/side hip airplanes
+
(Rest 3-5 min)
+
3 sets:
1 min assault bike @ 95+%
5 min assault bike @ 50%
-Into
1 min run on assault runner @ 95+%
3-5 min walk on assault runner
+
(Rest 3-5 min)
+
1 min @ near all out pace:
Row calories
+
(Rest as needed)
+
EMOTM 12:
1st: 30-45s weighted calf raises, 2” platform
2nd: 20-30s/side single-arm FLR on rings
3rd: 20-30s/side hip airplanes