Monday February 5 – Newbie Day 1 + 5×5 Min EMOM

Old 4th Ward
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Monday: 2/5

 Newbie Day 1: Bracing (non-assessed plank / Hollow body progression), Push up, Squat, JG Row and Erg Row instruction

Finish with assessment: 500m row, 2 x [10 pushups, 10 rows, 20 squats], 500 m row

Vet Workout:

5 x 5 min EMOM  / 1 min Rest / Transition time between Stations: Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.

R: 14 W:12 B:10

  1. KB Swings => Plank Rotations

  2. OH Black Bar Lunges (total) => Down Dog Hold (adv: handstand hold)

  3. MB Slams => MB Russian Twists

  4. KB Goblet Cleans  => Toe Taps (on the top of the KB)

  5. Power Strokes on the Rower => 10-15 sec Added to The Power Stroke Split Time