EMOM 24
200/175m Row
16 Alternating Jumping Lunges*
12 Hand Release Push Ups
Rotate movements each minute
*Add a 20/14 Vest if you desire
*(Alt Jumping Lunges also known as Split Squats)
RECHARGE:
1:00/side Tricep Stretch
2:00/side Couch Stretch
2:00 Seated Hamstring Stretch
ATHLETES NOTE:
For each movement, find a consistent and repeatable pace to avoid falling apart before the end of the EMOM. Don't "sprint" through the reps each minute in hopes to find extra rest.
Bodybuilding Workout (Abs and Back):
- Reverse Crunches – 3 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Ab Mat Situps – 3 sets x 30 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- Cable Rope Crunches – 3 sets x 30 reps
- Seated Cable Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps