Jump Rope Plank Shoulder Tap Stationary Lunges Bike Jump Rope ------------ Hip Rotation-20 reps R/L Spiderman w/ Thoracic Rotation-5 reps R/L Downward Dog Shoulder Tap-30 reps Handstand Hold-30 secs ------------ Explain EMOM
METCON
EMOM x 35 minutes
1. 50 Double Unders 2. 30 Second Handstand Hold 3. 12/9 Calorie Ski 4. 30 Second Goblet Wall Sit Hold* 5. 20 Jump Lunges 6. 15/12 Calorie Bike 7. REST
*Athletes can start on different stations but follow the order to use ski ergs! Still all rest on minute seven! Goblet Wall Sit Hold should be performed with two DB's or KB's with athletes at parallel. If needed scale double unders to 75 singles and Bike to 12/9 Calories.