Strength & Mobility
3-4 rounds
Bulgarian split squat @ 31×1 x 6-8/side
between sets cobra hang :20-:30 (center, left, right)
Conditioning
EMOM 15
min 1: 12-15 calories
min 2: :40 sandbag hold
min 3: 20m dumbbell front rack walking lunges
min 4: rest
Notes
Today’s workout is an EMOM of 12-15 calories, a :40 sandbag hold, and 20m of dumbbell front rack walking lunges. You will also get 1 minute of rest each round. A new round will start at the top of each minute. You will do 4 rounds through all of the movements, finishing before the final minute of rest. Your score is the weight used for the dumbbells and the weight of your sandbag.
The calories should not take more than :45. Decrease the amount if necessary.
The walking lunge should be unbroken each round.