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

Post thoughts to comments

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.


88 views4 comments

Recent Posts

See All

Back 2 Back II

Warm-up: 1:00 Stability Ball Plank 20 Stability Ball Y-T-Cobras 10 Stability Ball Alt Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest/Shoulder Stretches Then complete

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

 Logo-2.jpg