Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold, practice kicking up to handstand in remaining time
then…
EMOM 20 of:
- Min 1: 6 Renegade Row + Push-Up (25/35)
- Min 2: 30 Double-Unders
- Min 3: 10 Alternating DB Strict Press (25/35)
- Min 4: 60 Single-Unders
Stimulus Goal:
Why Do This Workout? To balance out the upper body pushing and pulling strength this week. Today will give a moderate HIIT stimulus as well, helping you burn more fat while you’re not working out.
Duration and Feel: The 20 minute EMOM should be challenging. It might start a little easy but it will get tough keeping up with the EMOM without getting capped by the timer. Do the best you can to get everything done each minute. If you start getting capped by the minutes, simply just go to the next movement and do what you can. It’s okay to stop and take a breath, but keep getting done what you can each minute for the 20 minutes. The alternating strict presses will be for total reps with the alternating being at the top. That means one arm stays straight overhead while the other one is pressing.
Specific warm-up focus: Spend extra time getting your jump rope and double under technique dialed in. Do some downward dog and shoulder taps to get the shoulders ready for alternating presses.
Scaling Options: Lighter weight on DBs. High jumps during double under round. small jumps during single under round.
