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