Friday April 6th – 20 Minute Team EMOM + Core

Friday: 4/6  

20 Min EMOM:

  • 4-5 Person Teams
  • 4 Stations if 16 or Less. 5 Stations if 17+

STATION 1: Bike :50-:55 Seconds @ 250-450 Watts

STATION 2: 2KB March – :2 Sec Pause (Entire Minute)

STATION 3: KB Swing R:x20 W:x15 B:x12

  • R:(60+/53+),W:(45+/40+),B:(30+/25+)

STATION 4: Rest – (Entire Minute)

  • Bike goes to rest – rotate toward bikes.

STATION 5: (If 17+) Hollow Hold (Entire Minute)

 

8 Minute Core:

  • Groups of 4, 4 Stations, :45/:15
  • 2 RNDS Rotate in order of board.

TRX Reverse Plank (B: Plank)

Side Plank R (R: Hip Touch)

Side Plank L (R: Hip Touch)

Superman Hold