Pullups, Dips and Pushups then Situps and Russian Twists

EMOM for 10 minutes

• 2 x Explosive Pullups (as high as possible)

Then EMOM for 10 minutes alternate

• Even Minute – 4-5 x Weighted Dips @ 20kg
• Odd Minute – 3-5 x Weighted Pullup @ 10kg

Then 5 rounds of

• 8 x Barbell Reverse Rows

Finisher

• 30 x Single Arm Overhead Kettlebell Sittups @ 14kg (total)
• 30 x Russian Twist with Kettlebell

Results: All done as shown.