Fitness
EMOTM 8:
1st: 20-30s hang from rings
2nd: 30-45s wall sit at parallel
(Rest 2 min)
+
20 min:
30s single-unders/double-unders
-Rest 30s
30s air squats
-Rest 30s
30s burpees
-Rest 30s
30s DB thrusters
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 30-45s plank
Performance
EMOTM 8:
1st: 45s reverse lunges, alternating
2nd: 30-45s plank
+
(Rest 2 min)
+
20 min:
30s DB power cleans (50/hand – 35/hand)
*One head of DBs touches the ground.
-Rest 30s
30s double-unders
-Rest 30s
30s DB thrusters (50/hand – 35/hand)
-Rest 30s
30s burpees, no push-up
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 45s reverse lunges off of 2” platform, alternating
2nd: 20-30s hollow hold
