Instructions

This workout is split up into 3 x EMOM (every minute on the minute) rounds with a 2-minute rest between each round.

Start each round on the minute and try to complete each round as quickly as possible to maximise the rest before the next round starts (each round should last between 35-45 seconds).

Round 1: 6-minutes EMOM

* Double swings x 5
* Alternating shield cast x 4 (each side)
* Double thrusters x 3
Rest 2-minutes

Round 2: 5-minutes EMOM

* Double order squat x 5
* Double alternating 180’s x 4
* Rotational torch press x 3 (each side)
Rest 2-minutes

Round 3: 4-minutes EMOM

* Double swipes x 5
* Double dead clean x 4
* Side lunge & arm cast x 2 (each side)

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Dan Clay

The Dangerously Fit Academy offer cutting edge education and equipment in the area of unconventional training, functional fitness and conditioning using the most effective principles and training tools. Our online platform includes; videos, articles, courses, workshops and certifications utilising alternative strength training tools like kettlebells, Bulgarian bags, power bags, steel maces, steel clubs, battle rope, aqua bags, suspension straps and more!