WOD: Monday, June 8th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s bottom of squat hold + :10s of active squats
  • Pigeon Stretch – 1 Minute per side

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Workout: EMOM x 20 Minutes

  • Minute 1: Max DB/KB Lunges
  • Minute 2: Max Mountain Climbers
  • Minute 3: Max DB/KB Goblet Squats
  • Minute 4: Rest

BARBELL OPTION: EMOM x 20 Minutes

  • Minute 1: Max Front Rack Lunges (75/55)
  • Minute 2: Max Mountain Climbers
  • Minute 3: Max Front Squats (75/55)
  • Minute 4: Rest

WORKOUT FLOW:

  • Workout is an EMOM (Every Minute On the Minute) for 20 Minutes. One the first minute you will complete a max set of Lunges (DB/KB OR Barbell). On Minute 2 you will complete max mountain climbers. On minute 3 you will complete Max Squats (DB/KB Goblet OR Barbell Front). Minute 4 is a rest minute. You will do this for 5 total rounds.

EQUIPMENT MODIFICATION:

  • DB/KB Lunges – Find a weighted object that you can hold while you lunge.
  • DB/KB Goblet Squats – Find an object that you can hold while you squat.

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Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Hollow Rocks