1. EMOM 12min:
ODD: 30sec MB Hollow Hold (10/6) *let the athlete hold the MB overhead keeping elbows lock all the time during the movement.
EVEN: 2reps Wall Walks *let the athlete start from a dead position.
2. Interval Conditioning:
Part 1: 5sets x 200m (time cap is 50sec then 10sec rest. Try to keep a pace that you can maintain for 10sets and try to be consistent)
Part 2: 2sets x 400m (time cap is 1min 45sec then 2 min rest. Try to keep a pace that you can maintain for 2sets. Be consistent all the time)