WARM UP
EMOM for 5min complete:
:20sec A-skips + 8 up downs + 6 BB strict press
Then,
Lesgo
ADVANCED
CORE
EMOM for 5min complete:
:40sec on/:20sec off
Table top shoulder taps 2 FLR shoulder taps
INTERMEDIATE
CORE
EMOM for 5min complete:
:40sec on/:20sec off
Table top 2 FLR
BEGINNER
CORE
EMOM for 5min complete:
:40sec on/:20sec off
FLR hold
ADVANCED
WORKOUT
E3MOM for 30min complete:
400m run
15 S2OH 95/65
MXE sit ups
**work for 2:30sec/rest for :30sec; score = total sit ups**
INTERMEDIATE
WORKOUT
E3MOM for 30min complete:
300m run
15 S2OH 75/55
MXE sit ups
**work for 2:30sec/rest for :30sec; score = total sit ups**
BEGINNER
WORKOUT
E3MOM for 30min complete:
300m run
15 S2OH 45/35
MXE sit ups
**work for 2:30sec/rest for :30sec; score = total sit ups**