10 Forward or Reverse Lunges
10 Arm Circles (5 Forward / 5 Reverse)
10 Toe Touches
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Hip Circles (5 Right / 5 Left)
10 Alt. Overhead Arm Raises (Back Against Wall)
10 Iron Cross
10 Thread the Needle (5 Right / 5 Left)
5 Strict Press
5 Push Press
5 Push Jerk
(1 MIN REST AFTER EACH ROUND)
*Athletes will use a DB or KB to complete 5 Strict Press, 5 Push Press, and 5 Push Jerk on one arm and then complete the same rep scheme on the other arm.
*Athletes should be focused on quality of movement. This is to practice cycling movements.
*Athletes can use a lighter object for strict press if they do not have a light enough DB or KB
Every minute on the minute, complete:
4 DB Power Cleans
4 DB Front Squats
4 DB Push Jerks
(Score = Total Rds)
*Athletes can alternate arms as they wish
*The goal is for athletes to complete the rep scheme for as many minutes as possible.
*Athletes can still continue with the EMOM if they do not make it within the minute. They can participate for fun and reduce the number of reps if they desire.
*All athletes will stop after 20 minutes has been completed.
Complete For Time:
150 Seated Calf Raises
Notes: Sit on a bench with your toes elevated on a 45lb plate and some weight on your lap. Break about every 20-30 reps. This should really burn.
3 Sets of…
10 Barbell Rollouts
1:00 High Plank Hold