Wednesday 04.10.24

Conditioning

“Flow State”

40:00 minute EMOM, 8 Sets
minute 1: 13/10 Calorie Echo
minute 2: 8 Burpee Box Jump 24/20”
minute 3: 14/11 Calorie Row
minute 4: 15 Wall Balls 20/14lb, (9/6kg)
minute 5: 150m Run or 6 Shuttle Runs

Score = Rounds

You may take off a total of 5 rounds, which is 1 round per movement.

Optional Accessories
4 Sets, For Quality
10 Dual Dumbbell Cossack Squat, Moderate
15/15 sec Single Arm Ring Plank
20 Barbell Hip Thrust, light loading, controlled tempo