Fitness
EMOTM 8:
1st: 20-30s supinated hang from pull-up bar
2nd: 30-45s single-leg squats off of box, alternating
*Foot doesn’t touch ground on single-leg squats.
+
(Rest 2 min)
+
20 min:
30s double DB RDLs to mid-shin
-Rest 30s
30s burpees
-Rest 30s
30s jumping squats
-Rest 30s
30s plank
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s lunges, alternating
2nd: 30-45s dead bugs, alternating

Performance
EMOTM 8:
1st: 30-45s single-arm hang on rings – slowly alternate arms throughout
2nd: 30-45s pistols to medicine ball w/ full pause on top of ball
+
(Rest 2 min)
+
20 min:
30s deadlifts (185/135)
-Rest 30s
30s bar-facing burpees
-Rest 30s
30s jumping squats
-Rest 30s
30s hollow rocks
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 45s forward lunges off of 2” platform, alternating
2nd: 30-45s dead bugs, alternating