Instructions

This workout is split up into 3 x 5minute EMOM (every minute on the minute) rounds with a 90-second 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).

  1. 5 Minutes EMOM #1
  2. 90 second’s rest
  3. 5 Minutes EMOM #2
  4. 90 second’s rest
  5. 5 Minutes EMOM #3

5 Minutes of EMOM #1

  • 4 x Switch reverse mills (4 reps e/s)
  • 4 x Switch swing squat (2 reps e/s)

5 Minutes of EMOM #2

  • 6 x Reverse lunge + twist (3 reps e/s)
  • 6 x Flag press + rotational iron cross (3 reps e/s)

5 Minutes of EMOM #3

Note: Use a heavier club

  • 6 x Two handed swing to thruster
  • 6 x Two handed clock squat (3 reps each side)
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7 DAY MASTERCLASS