Monday: 4/16

“Time After Time”

4×5 Min EMOMs: Count Total Number of Jump Ropes for all 4 EMOM’s

-Rest :90 Secs Between each-

 

EMOM 1: 10 Dips + Jump Rope

EMOM 2: 10 Jungle Gym Rows + Jump Rope

EMOM 3: 15 KB Swings + Jump Rope (R – 60+/45+) (W – 50+/40+) (B – 40+/30+)

EMOM 4: 10 Push Ups + Jump Rope

 

Red: 10 Reps, Feet Up Dips, Toe Push Ups, Double Unders

White: 8 Reps, Feet down in back Dips,  ½ Toe ½ Knee Push Ups, Single or Count DU attempts

Blue: 7 Reps, Feet in Front Dips, Knee Push Ups, Singles

Finish with a 5 min Mobility Piece:

5 x Ankle Rockers (ea. And with 20 sec holds)

5 x Shoulder Cars [each arm] (on the red wall, take 10 sec to get all the way around, then 10 sec to reverse the movement)