EMOM Barbells

Warm-up:

1:00 Plank

Alt Arm & Leg Raises

Down Dog to Runner's Lunge

Lunge Twists

EMOM for Complete the Following*:

Minute 1 - 10 Deadlifts 65/95

Minute 2 - 10 Front Squats 65/95

Minute 3 - 10 Bent Rows 65/95

Minute 4 - 10 Push Press 65/95

Repeat 5X**

*May use Dumbbells 25/45 each

**< 3 Months with Community Fit:

Complete 3-4 Rounds with 45/65 Barbell or 15/20 each dumbbell

< 1 Month:

Complete 2 Rounds of 5 Minutes

25/45 Barbell or 10/15 each dumbbell

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Cool Down:

Child's Pose

3 Sets of 30 Seconds each-

Lower Back and Piriformis Stretch

QL Stretch

Somebody call an ambulance, I just killed my workout.


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