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Warm Up
2 Rounds
45s: Work: 15s: Rest
- Inchworms
- Slow Mountain Climbers
- Scorpions
- Spiderman Crawls Front to Back
Mobility
Calf Rolling and Stretching
Conditioning/Core
EMOM10
Odd- 12/10 Calorie Row
Even 1- Plank Hold
Even 2- Hollow Rocks
Even 3- Knee CrossOvers in High Plank
Even 4- Bicycle Abs
Even 5- Plank-ups
Row Subs = 200m Run (20s out, 20โs in), 10/8 Cals Assault Bike, 15/12 Schwinn, 50 Double Unders or 100 Singles or 35 Plate Hops
ADV – 15/12 Cals Row
WOD
โTabata Thisโ
- Tabata Row
Rest 1 minute - Tabata Squat
Rest 1 minute - Tabata Pull-up
Rest 1 minute - Tabata Push-up
Rest 1 minute - Tabata Sit-up
Each Tabata Interval is 8 Rounds of :20 Work/:10 To Rest. Stay in one movement for all 8 rounds before your 1:00 Rest. Score is the sum of the lowest number of reps for each exercise.
- Sub Bike, Jump Rope or Plate Hops for the Row
- Sub Object Swings or Bent-Over Rows 95/65 for the Pull-ups
- Wet Ground Options for the Pop. Up – Push Press for Push Ups and Box Crunches for Abmat Sit Ups
Extra Work
EMOM10
Odd – 10 Front Rack Lunges
Even – 10 Z Press*
*Ideally these are done with 2 dbโs, kbโs or objects.ย If only a single object, do make the EMOM12 Minutes and alternate arms each round