Mama Said Knock You Out (assessed)
12-Min EMOM – 12-min continuously running clock.
Every minute will begin with burpees followed by the prescribed exercise for the remainder of the minute. Count total reps performed of the prescribed exercises (DO NOT COUNT BURPEES) over the 12 min.
EMOM, BURPEES (R – 7, W – 5, B – 3), followed by:
Slam Ball (R: 20/15 W: 15/15 B: 10/10)
Lunges (count each leg) (R: jumping lunges W: walking lunges B: step back lunges)
1-arm Push Press (R: 40+/30+ W: 30+/25 B: 25/15+) (switch arms every round)
REPEAT for a total of 4 rounds
Then, partner pull-ups + abs:
While one partner works on pullup progression other partner works through core board. Partners switch when partner has completed task on the pull up rig. Partners pick up where they left off on the core board.
1. 2 x max Hang from bar with shoulders packed in hollow body position, then switch with partner.
2. 2 x max Flexed Arm Hang with chin over the bar (max hold), then switch with partner.
3. 2 sets of max reps of full ROM pullups (unassisted, with band, or jungle gym) (if using a band, sets should be somewhere in the 5-8 rep range), then switch with partner.
Max hollow ab hold
20 Mtn Climbers per side
10 Russian Twist per side
20 Mtn Jacks
10 Side Plank Touches per side
10 Star Crunches per side