:30/:30 Samson Stretch
:30 Alternating Scorpion Stretch
:30 Alternating Active Pigeon Stretch

—
2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
10 Goblet Cossack Squat

Strength Superset
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat
8-10 Dumbbell Bench Press, For Load

“You Really Got Me”

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike
minute 2: 100ft (30m) Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 15 Toe to Bar
minute 5: Rest
Subs: 18/13 Cal Assault , 20/16 Calorie Bike Erg

Level 2:
15:00 EMOM
minute 1: 13/10 Cal Echo
minute 2: 100ft (30m) Farmers Carry
minute 3: 15/10 Push-Ups
minute 4: 10 Toe to Bar
minute 5: Rest

Farmers Carry Load: KB’s at (53/35lb, 24/16kg) or DB’s at (50/35lb, 22.5/15kg)
Level 1:
15:00 EMOM
minute 1: 10/7 Cal Echo
minute 2: 100ft (30m) Farmers Carry
minute 3: 15/10 Elevated Push-Ups
minute 4: 10 Kipping Knee Raises
minute 5: Rest

Farmers Carry Load: KB’s at (44/26lb, 20/12kg) or DB’s at (40/30lb, 18/14kg)

Stimulus: Midline Conditioning

RPE: 7/10

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less

This EMOM is centered around moving with purpose, developing better muscular endurance and tackling some midline work. The true emphasis of the day is actually on the strength superset and we should be tackling this EMOM as an accessory conditioning piece that allows for added reps, core conditioning, and quality work on a Thursday leading into a higher capacity workout on Friday.