November 3, 2021

Posted By: Christi

Every 1 min for 24 mins, alternating between:
Min 1: 7 Burpee Pull-ups
Min 2: 6 D-Ball Over Shoulder (heavy)
Min 3: 15/12 Row Calories

We have a fun EMOM on deck for today! The burpee pull-up can be modified as needed but ideally, you are able to keep a steady pace allowing yourself :10-:15sec of rest. Focus on a smooth and methodical pace. For the d-ball over the shoulder we want you to use a weight that feels challenging but able to get all 6 reps done within :30-:45seconds. The calorie row should be doable inside the minute but also allow yourself :15-:20sec of rest and transition. This can easily be modified to a bike/run as needed. Overall, we want this EMOM to be challenging for your athletes but we also want the work inside the minute to be realistic and allow them a bit of rest.

Post Work
30 Alt. Kneeling Shoulder Taps
1min Childs Pose (forward)
:30sec R/L Childs Pose
15 Cat Cow
:30sec per side Thread the Kneedle