EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 - Cardio Choice 1
MIN 2 - Static Hold 1
MIN 3 - Cardio Choice 2
MIN 4 - Static Hold 2
MIN 5 - Sit-Ups
Into…
2-3 SETS
8 KB Deadlifts
8 Push-Ups
6-8 Strict Pull-Ups or Ring Rows
8 Lunge-Lunge-Squat
1:30 Cardio Choice 1
25 Russian KB Swings (Athlete Choice, Light)
1:30 Cardio Choice 2
25 Sit-Ups
1:00 Static Hold*
-No Additional Rest b/t Sets-
*Static Hold Options...
Plank Hold
Tuck/Hollow Hold
Glute Bridge-Up Hold
Handstand Hold
(No Measure)
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll