EMOM-every min for 6mins
1st – Spiderman lunges + cobras
2nd – Pass thru + ovd squat
3rd – 30sec hollow hold + 30secs starfish alternating toe touches
-TEMPO FRONT SQUATS (3SECS DOWN/2SECS IN BOTTOM)
5 SETS OF 3 REPS
*Final week of tempo FS…..work your mobility extra hard, tempo ovhd squats are coming!!! 🙂
EMOM-every min for 18mins
1st min- Max Deadlifts (225/175)(+275/195)
2nd min- Max Cal Assault Bike
3rd min- Max Partner Wall Ball Passing Sit Ups (20/14)
*One person will work at a time except for the sit ups. Partners can switch off whenever they want but the main goal is to add up as many reps as a team as possible and keep the intensity high!
*On the Passing Sit Ups partners will perform the sit ups at the same time passing the wall ball back and forth each time they come up.
*Score will be total reps added together for the entire 18mins