ACTIVE
EMOM X 40 MINS 1) 10 WALL BALLS 30 SKIP 2) 100M RUN 3) 5 BOX JUMPS 5 TOES TO BAR PRO 4) 5 DEADLIFTS 10 SUPINES 5) REST
ATHLETIC/COMPETITIVE EMOM X 40 MINS 1) 15 WALLBALLS 9/7KG 20 DOUBLE UNDERS 2) 150M 3) 5 BOX JUMPS 5 TOES TO BAR 4) 5 DEADLIFTS 5 PULLS UPS 5) REST
FINISHER– 20SEC ON 10 SEC OFF X12 SIDE PLANK RIGHT SIDE PLANK LEFT PLANK HOLLOW HOLD
**NOTES – A LONG EMOM WHERE THE FOCUS IS TO GET THE PRESCRIBED WORK DONE IN THE GIVEN MINUTE. IT SHOULD START FEELING QUITE GOOD THEN BEGIN TO GET DIFFICULT. DO NOT DROP REPS OR SCALE BACK ONCE YOU ARE 10MINUTES OR MORE IN, YOUR AIM IS TO MAINTAIN THE ENTIRE TIME. IF YOU DO THIS RIGHT IT SHOULD BE VERY HARD, BUT ACHIEVABLE WITHOUT FORM BREAKDOWN. ENSURE DURING REST YOU ARE FOCUSED ON BREATHING AND RECOVERING. THIS WORKOUT REQUIRES YOUR ATTENTION AND FOCUS. |