Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row @ 21×1 x 8-10
diagonal stretch x10 + :10/side
Conditioning
EMOM 12
min 1: 12-15 calories
min 2: 8 pull ups + 8 push ups
min 3: 12-15 burpees
min 4: max toes to bar
Notes
Today’s workout is a 12 minute EMOM. You will start with 12-15 calories in minute 1, 8 pull ups + 8 push ups in minute 2, 12-15 burpees in minute 3, and then as many toes to bar as possible in minute 4. Your score is the amount of toes to bar completed across the workout.
The calories and burpees should be completed in :45 or less. Reduce the target range if necessary. If you are strong on the machine and fast on burpees then be sure to aim for the top end of the range if possible.
Choose a pull ups variation that allows you to complete 8 reps in 1 set. Jumping pull ups or ring rows would be good substitutions. Elevate your hands if necessary to allow you to complete your pushups unbroken as well.
Use the entire minute to accumulate toes to bar. Choose a variation that allows you get at least 12 reps in the minute. Knee raises or straight leg raises are good substitutions