EMOM 2 (Every 2 Minutes on the Minute)
3 Reps
EMOM 2
2 Reps
EMOM 2
1 Rep
5x AMRAP 2 / 1:00 Rest
35 Double-Unders
3 Wallballs 20/14
35/6, 35/9, 35/12, etc...
*Pick back up where you leave off each AMRAP*
ATHLETES NOTE:
If you're inefficient your heart rate is going to spike fast. Be
smooth, breathe through each rep, and focus on getting
that heart rate back down during the rest periods.
5 Rounds
200m Run
20 Hollow Rocks
Rest 2:00
- Reverse Crunches – 4 sets x 30 reps
- Roman Chair Crunches – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- T-Bar Rows – 3 sets x 8-10 reps
- Reverse Grip Barbell 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
** Deadlifts are performed late in the workout so they don’t tax you too much early on.