EMOM 12

1 min : 12 Wallball
2 min : 5 Push Ups + 10 Sit Ups

Complete as many rounds as possible in 10 minutes of

• 10-cal Echo bike
• 10 strict handstand push-ups

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
:30/:30 Banded Shoulder External Rotation Hold
1:00 Rebound Pose
-Rest as Needed b/t Sets-

4 Kierrosta:
Joka toinen alkava minuutti vaihdellen A,B,C,D ja E.

A) Soutu
B) 10 Kasakkakyykky + 5/5 Tuulimylly
C) Pyörä
D) 5 Jeffersson curl + 5/5 Perfect stretch
E) Kelkka

for time
100x air squat
80x jumping jack
60x sit up
40x push up
60x burpee
80x mountain climber
100x lunge

scaled: do half of the reps

Warm-up
200-meter jog
Left arm over chest 20 seconds
Right arm over chest 20 seconds
5 lunges forward each
5-inch worms
5 reverse lunges each
200-meter jog

Workout
Run 1 mile
20 Burpees
10 Goblet Squats
Run 800m
20 Burpees
15 Kettlebell swings
Run 400m
20 Burpees
20 Ground to Overhead
Run 200m

Cool down return to normal breathing
PRT

Location: Benjo (Wofford)

2 Sets:
3 rounds:
300m
100m @Jog / Recovery pace

• Rest 2min btw sets

Cool Down: (optional)
500m Jog / Zone 2

Momoiklgfhjixdhkökc

BMU x3
Snatches x6
DU x24

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes