EMOM Burp-o Thrust-o

Warm up:

400 m Run

10 Alternating Arm and Leg Raises

10 Glute Table Tops

Arm Swings


Then EMOM for 20 Minutes Complete:

5 Burpees

5 DB Thrusters 20/30 each


Cool Down:

Child's Pose

Scorpion Stretch



*Newbies complete 2 burpees and 2 thrusters each minute for 10 minutes


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