EMOM Thrusters & Situps

Warm-up:

5 Minutes of Jump Rope practice or 800 m Run/Row

Down Dog to Runner's Lunge

Lunge Twists

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Resistance Band Chest/Shoulder Stretches


Then complete one of the following options-

Option 1 > 3 Months

Every Minute On the Minute (EMOM) for 20 minutes complete:

5 DB Thrusters 15/20 each

15 Situps

Whatever time is left, within the minute, is your recovery


Option 2 < 3 Months

Every Minute On the Minute (EMOM) for 15 minutes complete:

5 DB Thrusters 10/15 each

15 Situps

Whatever time is left, within the minute, is your recovery


Option 3 < 1 Month

Every Minute On the Minute (EMOM) for 10 minutes complete:

3-4 DB Thrusters 5/8 each

8 Situps

Whatever time is left, within the minute, is your recovery


Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


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