Crush this week gang!
Warm Up and Mobility
Limited Equipment
Strength: EMOM x 8
Minute 1: 3 Goblet Squats (10 sec eccentric)
Minute 2: 5 Z Press – per am
Conditioning: Teams of 2
4 Rounds (each)
10 DB Thrusters R
200m Sprint
10 DB Thrusters L
*Complete 1 whole round then switch*
– Each round should be under 2 minutes and each set of thrusters should be unbroken
– Substitutes for 200m Sprint – 250m Row, 75 Double Unders
– The goal is to use a DB or KB, if only have a barbell, complete 7 reps before and after the run
– Z Press
Strength: EMOM x 8
Minute 1: 3 Air Squats (10 sec eccentric)
Minute 2: 5 Push-Ups (3 sec eccentric)
No Equipment
Conditioning: Teams of 2
4 Rounds (each)
10 Jumping Squats
200m Sprint
10 Jumping Squats
*Complete 1 whole round then switch*