Warmup
400m Jog
200m Back pedal
200m Side shuffle (switch directions at 100m)
–Then–
3 Rounds
10 Big arm circles forward
10 Big arm circles backwards
10 Air squat – 2s pause in bottom
Workout
30 Minute EMOM
At the top of every minute perform
5 Pull-ups OR bent over sandbag row
10 Push-ups
15 Air squats
*Adjust to 5, 7, 9 if having trouble getting the work in in under that timeframe.
Accessory
Accumulate 200 sit-ups in as few sets as possible
and then
That EMOM was BRUTAL
Yes it was
Got it done!
WOD: complete
Alt rounds of 5 pull-ups & 5 KB rows w/53#s
7 push up
9 squat
Accessories: 200 4-count flutter kicks
Like that substitution!
Warm-up: done.
Workout: 5 butterfly pull-ups, 7 push-ups, 10 squats. Took about 40-44 seconds per round.
Accessory: 200, no breaks. Found a tempo and stuck with it ????
Thank you!
Crushed it! Only 15s rest for 30 min is moving!