INTERMEDIATE 03/07/2020

Warmup

EMOM 6 minutes (3 sets):
Even – 3-5 Perfect Parallette Shoot-Throughs
Odd – Banded Romanian Deadlifts x 20-30

EMOM 6minutes (3 sets):
Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – 3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)

Then…

EMOM for 30 minutes (6 sets):
Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 20 Box Jump-Overs (24″/20″ – jump up, step down)
Minute 4 – Max Calorie Assault Bike
Minute 5 – Rest

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