Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
EMOM 12
minute 1: 12-15 calories
minute 2: 10 strict pull ups
minute 3: 50 double unders
minute 4: 10 dumbbell push press
Notes
Today’s workout is a 12 minute EMOM. You will start a new round a the top of each minute. Minute 1 is 12-15 calories. Minute 2 is 10 strict pull ups. Minute 3 is 50 double unders. Minute 4 is 10 dumbbell push presses. You will go through 3 total rounds of this.
The calories and double unders shouldn’t take longer than :45. Reduce the target amounts if necessay and/or scale to single unders.
Challenge yourself on the strength movements without sacrificing technique.
The pull ups can be split into multiple sets and completed across the full minute if necessary. If you cannot complete 10 strict pull ups in a minute, perform a challenging ring row instead.
The push presses should be heavy but unbroken.