5 x 5 Min EMOMs

5 minutes at each station.  Every minute on the minute, start with the prescribed reps of the primary exercise, then finish the minute with the secondary exercise.

Blue: 8 Reps

White: 10 Reps

Red: 12 Reps

Rest 1 min between stations.

 

Station 1 –

Primary = V-ups or Lemon Squeezes

Secondary = Squat Walk or Duck Walk

 

Station 2 –

Primary = Dips

Secondary = Jump Rope

 

Station 3 –

Primary = 1-KB Push Press (total)

Secondary = JG Rows

 

Station 4 –

Primary = KB Swings R:(60+/50+)W:(45+/40+)B:(35+/25+)

Secondary = Inchworm Pushups

 

Station 5 –

Primary = Squat Press Outs (w/light MB)

Secondary = Hanging Knees to Chest