Total EMOM II

Warm-up:

200 m Run

Down Dog to Runner's Lunge & Twists

Resistance Band Chest/Shoulder Mobility

Neck/Chest/Shoulder Mobility


Workout to be completed in 2 parts. Rest as needed between each part. May be completed in any order.


Option 1 > 3 Months

Part 1-

EMOM (Every Minute on the Minute) for 10 Minutes Complete:

10 Pushups

15-20 Squats


Part 2 - 3 Rounds of:

20 Banded Side Steps R

20 Banded Side Steps L

20 Box Step-ups R

20 Box Step-ups L

20 Lateral Step-ups R

20 Lateral Step-ups L

Option 2 < 3 Months

Part 1-

EMOM (Every Minute on the Minute) for 10 Minutes Complete:

7-10 Pushups

10-12 Squats


Part 2 - 2 Rounds of:

20 Banded Side Steps R

20 Banded Side Steps L

20 Box Step-ups R

20 Box Step-ups L

20 Lateral Step-ups R

20 Lateral Step-ups L


Option 3 < 1 Month

Part 1-

EMOM (Every Minute on the Minute) for 5 Minutes Complete:

5 Pushups

10 Squats


Part 2 - 2 Rounds of:

10 Banded Side Steps R

10 Banded Side Steps L

10 Box Step-ups R

10 Box Step-ups L

10