Fitness
EMOTM 8:
1st: 20-30s strict hanging leg raises
2nd: 30-45s single-leg squats off of box, alternating
+
(Rest 2 min)
+
20 min:
30s reverse lunges, alternating
-Rest 30s
30s burpees
-Rest 30s
30s DB hang cleans
-Rest 30s
30s mountain climbers
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s double KB front rack hold (tough)
2nd: 30-45s wall bugs, alternating
Performance
EMOTM 8:
1st: 30-45s side-to-side stationary swing
2nd: 30-45s single-leg squats from high box, alternating
+
(Rest 2 min)
+
20 min:
30s DB jumping switch lunges
-Rest 30s
30s lateral burpees over DB
*18.0 standards
-Rest 30s
30s DB power cleans
*One head of DBs touches ground
-Rest 30s
30s support on rings
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s double KB front rack hold (tough)
2nd: 30-45s wall bugs, alternating
