PRIMER:
3 Rounds:
200M Run
10 Inch Worms
10 Deadbugs
10 Cossack Squats
MOBILITY:
Pigeon Pose
Twist Cross
WOD: Cardio Flush
EMOM x 50
Min 1: 12/10 Cal Bike
Min 2: 20 Wallball @ 20/14
Min 3: 15/12 Cal Row
Min 4: 25 Sit Ups
Min 5: 45 second Plank
This is a 50 Minute EMOM. Pick sustainable numbers.
DB Version:
EMOM x 50
Min 1: 12/10 Cal Bike
Min 2: 20 Single DB Squats
Min 3: 15/12 Cal Row
Min 4: 25 Sit Ups
Min 5: 45 second Plank
Bulletproof Shoulders:
EMOM x 50
Min 1: 12/10 Cal Bike
Min 2: 20 Single DB OH Lunges
Min 3: 15/12 Cal Row
Min 4: 25 Sit Ups
Min 5: 45 second Plank
No Equipment:
EMOM x 50
Min 1: 10 x10M Shuttle Runs
Min 2: 20 Jumping Squats
Min 3: 15 Burpees
Min 4: 30 Sit Ups
Min 5: 45 second Plank