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Interval Training: 4 x 5 min EMOM

October 23, 2019

Mobility Series: 5 Minutes

  • Hips: Pistol Lift Offs 5x each leg
  • Shin Box Drill 5x each side


Glute Med Leg Lifts- Tabata Clock-:20/:10


Interval Training: 4 x 5 min EMOM

Complete the reps of primary exercise, then do the secondary ISO Hold exercise for the rest of the min.

  • 1 Minute Rest Between Rounds 

Min 1: KB Swings 20x OR Straight Leg DL 15x  R(60+/53+) W(45+/35+) B(35+/30+) → Wall Sit 

Min 2: KB Bent Rows 8x (E.S.)  R(53+/45+)  W(45+/35+)  B(30+/20+) → High Plank Hold 

Min 3:  Dead Bugs 12x Total (6/Side) →  Dead Bug Hold (Arms & Legs Reaching for the Sky ) 

Min 4: KB SeeSaw Presses 10x Total (5/Side) R:35+/25+ W:30+/20+ B:25+/18+→ 2KB Racked Hold 

Min 5: Jumping Lunges B: Stepback Lunges  Total R:16x W:14x B:12x → Split Squat Hold (Alternate Sides Each RND)


October 23, 2019
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2191 College Ave NE
Atlanta, GA 30317 United States
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