EMOM SBR & Burp

Updated: May 12

Warm-up:

Yoga Worms

Lunge Twists

Arm Circles

Leg Swings (Frontal & Lateral)


Then complete one of the following options-

Option 1 > 3 Months:

Run/Row 800m

Then,

EMOM (Every Minute On the Minute) for 20 Minutes

Odd Minutes - 8-10 DB Squat to Reverse Grip DB Bent Rows 15/20 each

Even Minutes - 10-12 Burpees

Then,

Run/Row 800m


Option 2 < 3 Months:

Run/Row 800m

Then,

EMOM (Every Minute On the Minute) for 20 Minutes

Odd Minutes - 6-8 DB Squat to Reverse Grip DB Bent Rows 10/15 each

Even Minutes - 8-10 Burpees

Then,

Run/Row 800m


Option 3 < 1 Month:

Run/Row 400m

Then,

EMOM (Every Minute On the Minute) for 20 Minutes

Odd Minutes - 3-4 DB Squat to Reverse Grip DB Bent Rows 5/8 each

Even Minutes - 3-5 Burpees

Run/Row 400m


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


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