WARM UP
EMOM for 5min complete:
10 mountain climbers + 10 jumping jacks + 10 single KB press
Then,
Stretch
Then,
KB FR hold – 2x:30sec
ADVANCED
STRENGTH
EMOM for 8min complete:
ODD: :40sec KB FR hold 53/44
EVEN: 8R/8L banded wood chops
INTERMEDIATE
STRENGTH
EMOM for 8min complete:
ODD: :40sec KB FR hold 35/26
EVEN: 8R/8L banded wood chops
BEGINNER
STRENGTH
EMOM for 8min complete:
ODD: :40sec KB DB hold 20/15
EVEN: 8R/8L banded wood chops
ADVANCED
WORKOUT
EMOM for 24min complete:
Min1: 10 bench flys 35/25 + 10 banded press downs
Min2: 10R/10L side plank hip raises
Min3: 15 DB push press 35/25
Min4: :30sec body saw
INTERMEDIATE
WORKOUT
EMOM for 24min complete:
Min1: 10 bench flys 20/15 + 10 banded press downs
Min2: 10R/10L side plank hip raises
Min3: 15 DB push press 25/15
Min4: :30sec body saw
BEGINNER
WORKOUT
EMOM for 24min complete:
Min1: 6 bench press + 6 banded press downs
Min2: 6R/6L side plank hip raises
Min3: 12 DB push press 15/10
Min4: :20sec plank