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GENERAL WARM UP 5-15minutes
EMOM x 9min: (:45sec of work, :15sec of transition)
Minute 1: 100-150 Jog or Bike/Row
Minute 2: Bootstrapper, Bomber, Lunge-Lunge-Squat
Minute 3: 10 Banded Good Morning + 10 Band Pull Aparts
While working on minute two progress each round with a different dynamic movement.
SPECIFIC WARM UP 15-25minutes
Dumbbell General Warm Up 1x:
–10 Sumo Double Dumbbell Deadlift
–10 Double Dumbbell Swing
–10 Dumbbell Push Press
//Use a light weight.//
Over/Under Specific Warm Up 1x:
–Practice 3-5 Over/ Unders
Double Dumbbell Ground to Overhead 1x:
–3-5 Double Dumbbell Ground to Overhead w/ DB’s outside the feet
–3-5 Double Dumbbell Ground to Overhead w/ DB’s inside the feet
Workout Prime 1x:
–3 Double Dumbbell Ground to Overhead (workout weight)
–4 Over/ Under
–100m Run
EMOM 15 min:
Min 1: 10 Double DB Ground to Overhead (50’s/35’s)
Min 2: 10 Over/Under
Min 3: 200 meter Run
EMOM 15 min Scaled Version:
Min 1: 10 Double DB Ground to Overhead (35s/25’s)
Min 2: 8 Over/Under
Min 3: 150 meter Run
EMOM 15 min Minimal Gear Version:
Min 1: 10 Double DB Ground to Overhead (50’s/35’s)
Min 2: 10 Over/Under
Min 3: 200 meter Run
EMOM 15 min Bodyweight Version:
Min 1: 12-15 Burpees
Min 2: 30 Lateral Jumps over an object
Min 3: 200 meter Run
Accumulate the following:
65 Band Pull Aparts
65 Banded Face Pull
40 Seated Bent Over Fly
