Running and EMOM 12

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then

Week #4 Running Workout:

-Run 800m

2 minutes rest

-Run 800m 

*6 minute time cap on both runs

Then:

EMOM 12 of:

  • Min 1: 5 Power Cleans (105/155)
  • Min 2: 12 Calorie row/Bike

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