Evil EMOM

Warm-up:

400 m Run/Row/or 2:00 of your choice of cardio

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:

5-8 DB Thrusters 15/20 each

10 KB Swings 25/35

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


Option 2 < 3 Months

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

5-8 DB Thrusters 10/15 each

10 KB Swings 15/25

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


Option 3 < 1 Month

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

3-5 DB Thrusters 5/8 each

3-5 KB Swings 10/15

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


Cool Down:

Lower Back & Piriformis Stretches

QL Stretch

Child's Pose


Post Thoughts to Comments

As careful as we are, sometimes tears happen. Clip off the hanging skin, clean it (just grit your teeth and scrub), then let it dry and heal.


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