Every 1 min for 20 mins, alternating between:
20/17 Row Calories
5 Bench Press (70% 1rm)
Our EMOM today will have you working back and forth between calories on the rower and bench press. The intended amount of calories will be an aggressive amount for some so adjust accordingly where you’re working for :45seconds, leaving :10-:15sec of rest and transition. For the bench press, we want you focusing on full range of motion. Weight on the bar should be roughly 70% of your 1RM. This is a weight you’re confident you’ll hit for all 5 reps but will get challenging as the rounds progress and the heart rate elevates.
2-3 rounds for quality of:
8 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft
Post work today is focusing on shoulder health. Work through this for quality while focusing on creating range of motion. The prone snow angel can be done with or without weight but it should be done slowly. The single-arm overhead carry can be done with a kettlebell or dumbbell of a moderate load.