Thursday October 11th – Intervals & E.M.O.Ms

Thursday:  10/11

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.

Station 1: Rowing Intervals – 6 Minutes :30/:30

:30 Easy Row / :30 Spirit 2K Pace Fast

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)

Station 2: E.M.O.M 1 – 6 Minutes

Minute 1: 20x Swings R:(60+/45+) W:(45+/35+) B:(35+/25+)

Minute 2: 10x Push Ups R: 12x B: 8x TRX Chest Press

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS  

– Switch With Partner every :20 6 RNDS Each

Station 4: E.M.O.M 2 – 6 Minutes

10x 2KB Thrusters R:12x B: 6x  R:(35+/25+) W:(25+/20+) B:(20+/15+)