A) NOTES
- Metcon: DOUBLE EMOM! Two 15 minute EMOMs today with a 2:00 rest in between. The only thing common between both EMOM is, you guessed it, Burpees! Try to keep your burpee score consistent across both, and shoot for 100 total.
- Equipment: Medium weight.

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 40s Max KB Windmills
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Bodyweight Lunges
Min 3: 40s Max Sit-ups
– Goal: Consistent reps counts throughout all 5 rounds.

F) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 20-30s Handstand Hold
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
As above

F) LIZARD POSE
As above