Thursday September 28 – EMOM Strength + Team EMOM

EMOM Strength (2 min rest/transition between EMOMs)

Hinge EMOM

Minute 1, 3, & 5: 20 KB Swings

Minute 2 & 4: 1-KB Suitcase Carry (4 widths of gym, switch sides ½ way)

 

Squat EMOM

Minute 1, 3, & 5: 5x 2KB Front Squat

Minute 2 & 4: 10x Goblet Squat

 

Finish with Team EMOM – 18-min

Every minute on the minute:

Teammate 1: Row R: 150 m W: 125 m B: 100 m [Get up off ERG & Rest the Remainder of the Minute]

Teammate 2: Alternate between the 2 exercises every RND –

10 Knees to Chest (mod = lying leg raises) AND Max JG Plank Hold (hands in straps)

Teammate 3: Alternate between the 2 exercises every RND –

10 Pike/Down Dog Push ups AND Handstand/Pike Hold