Warm-Up
A) 2 rounds:
200m Run
200m Row
20 Sit-Ups
20 Ring Rows
B) 2 rounds:
10 Ball Slams 30#/20#
10 Walking Lunges
10 Ball Slams 30#/20#
10 GHD Sit-Ups
Workout
Every 3 minutes x 3 rounds:
12/10 Calorie Row
10 Strict Handstand Push-Ups
10 GHD Sit-Ups
Every 3 minutes x 3 rounds:
200m Run
10 Pull-Ups
20 Sit-Ups
RX+ – 20 pull-ups.
Every 3 minutes x 3 rounds:
30 Walking Lunges
30 Ball Slams 30#/20#
60-second Plank
Workout Tip
EMOM 1- Row/Push-Up/GHD
You should not spend more than 40 seconds on the rower.
Handstand push-ups need to be unbroken sets, scale repetitions to make this happen or scale to Strict Dumbbell Press or even Hand Release Push-Ups. If you need to scale out of GHD sit-up, then perform knee raises for the same repetitions.
EMOM 2 – Run/Pull up/Sit-Up
This station should not take more than 60 seconds to perform. Sit-ups will be 20 for all.
EMOM 3- Lunge/Ball Slams/PLank
You will perform 30 unbroken walking lunges, then perform 30 ball slams, and after the ball slams, perform a 1-minute plank hold