Mindset (1 Minute)
Warm Up (9-15 Minutes)
A.
Complete this entire warm up with nasal breathing only. If you begin breathing through your mouth, you are going to fast.
9 – 15 Minute EMOM – Every minute on the minute based off how much time you have perform:
- Cardio x 60 seconds (Bike if possible)
- Bodyweight Squat x 25
Core (6 Minutes)
B.
6 MInute EMOM – Every minute on the minute perform:
- 20 x Tuck Up
- 20 x Elbow Jack OR Elbow Plank Mountain Climber
When the clock hits 6:00 complete:
- Plank x 2 minutes
Strength (12 Minutes)
C.
Every 5 Minutes x 3 sets
- Wall Sit x 60 seconds
- Goblet Squat x 30 seconds
- Front Rack KB Carry x 30 seconds
- Wall Sit x 60 seconds
KB Weight:
Men – 24/20/16
Women – 16/14/12 kg
A spin off last week. We have been working A LOT on positional strength with carries and being strong in the front rack position. Crush this segment and finish your workout strong.
Conditioning (10 Minutes)
D.
For Time:
- Cardio x 5 Minutes (Row if possible)
- 30 x Jumping Chest To Bar OR 15 x Negative Chin Up OR 30 x Banded Row
Extra Credit (10 Minutes)
4 Minute EMOM
- 15 x Sit Up
- 15 x Banded Pull A Part
When the clock hits 5:00
4 EMOM
- 20 x Banded Good Morning
- :30 seconds x Hollow Body
Recovery (6 Minutes)
E.
All movements x 30 seconds per side
Stretching ( 5-15 Minutes)
A.
Each stretch the duration is per side
- Supine SI x 60 seconds