Warm Up
5 Min Row/Run/Cardio Something
Hot Up
EMOM - You have one minute to complete the reps for each exercise, 1 round will be 4 minutes long. If it only takes you 35 seconds to complete an exercise use the remaining time to rest! In the words of Shia LeBeouf... DO IT!!
15 Min EMOM
- Minute 1- 20 Air Squats
- Minute 2- 20 Seated Leg Lifts (keep your body upright, and legs out like an L)
- Minute 3- 15 DB Squat Cleans
Continue with this pattern until 15 minutes is up
WERK
- 42 Thrusters
- 21 Burpees
- 36 DB Squat Snatch
- 18 Burpees
- 30 Thrusters
- 15 Burpees
- 24 DB Squat Snatch
- 12 Burpees
- 18 Thrusters
- 9 Burpees
- 12 DB Squat Snatch
- 6 Burpees
- 6 Thrusters
- 3 Burpees
***A demo of a Dumbbell Squat Snatch