Warmup
30 sec inch worms
30 sec shoulder taps
30 sec seal jacks
EMOM 8
M1 - 10-15 barbell curls (ladies use 35# bar, guys 45# bar. Add weight if needed)
M2 - 10-15 behind the head, db tricep extensions
1 min break
EMOM 8
M1 - :40 sec alternating db hammer curls
M2 - :40 sec diamond push-ups
1 min break
EMOM 8
M1 - :40 sec cardio of choice (bike, row, run, burpees)
M2 - :40 sec cross body V-ups
30 sec inch worms 30 sec butt kicks 30 sec shoulder taps 2x through EMOM 24 M1 - 12 DB floor presses M2 - 30 DU’s M3 - 10 box jumps M4 - :40 sec hollow hold M5 - 30 mntn climbers (per) M6 - 10 burpees
30 sec butt kicks 30 sec inch worms 30 sec empty barbell back squats 2 times through E2MOM 8- barbell back squats (Add weight every set) Reps = 8 reps (build to heaviest set of 8 possible) 1 min break
For Time 50 V-Ups 40 KB Swings 30 Empty barbell thrusters 20 Side to Side Push ups 10 Burpee Pull Ups 20 Side to Side push ups 30 Empty Barbell Thrusters 40 KB Swings 50 V-ups Optional Finisher: 1000m
