EMOM Thrusters & Swings

Warm-up:

50 Jumping Jacks

Then, 3 Rounds: (< 1 Month- 2 Rounds, 1/2 reps) 5 Pull-ups

10 Push-ups

15 Squats

Then,

Down Dog to Runner’s Lunge & Lunge Twists

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

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

5 DB Thrusters 15/20

10 KB Swings 25/35


Option 2 < 3 Months

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

5 DB Thrusters 10/15

10 KB Swings 15/25


Option 3 < 1 Month

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

3 DB Thrusters 5/10

5 KB Swings 10/15


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch



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