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)