Warm-up
5 inchworms
10 frankenstein
10 scales
10 squats
10 lunges
10 jumping jacks
100 meter sprint
x2
10 frankenstein
10 scales
10 squats
10 lunges
10 jumping jacks
100 meter sprint
x2
Metcon
EMOM x 32:
Min 1: 14 Calorie Row
Min 2: 20 DB push press
Min 3: 20 Jump Lunges(total)
Min 4: 20 DB front squat
Min 5: 20 box jumps
Min 6: 20 renegade row
Min 7: 200 m run
Min 8: 20 bicep curl
Min 1: 14 Calorie Row
Min 2: 20 DB push press
Min 3: 20 Jump Lunges(total)
Min 4: 20 DB front squat
Min 5: 20 box jumps
Min 6: 20 renegade row
Min 7: 200 m run
Min 8: 20 bicep curl
*Much like a typical EMOM we are looking for the athletes to push the pace for roughly 30-40s and then get the remainder of the minute to recover. However, with this EMOM I would like to see a little more of a push since the athletes will have a full minute of rest after each round. Because of that I’d like to see the work period Time cap extended to 45s. Transitions need to be quick on minute two and the reps need to be unbroken. Make sure the athlete is scaling appropriately to do so.