Warm-Up
8:00 minutes, For Quality
:30 second Echo Bike
(8/8m) 25/25ft Lateral Shuffle
5 Inchworm Push-Ups
10 Down Dog Alternating Toe Taps
10 Kettlebell Deadlifts

Just a nice little 40 minutes EMOM today

40:00 minute EMOM , Alternating Movements
minute 1: 13/10 Calorie Echo Bike or Ski Erg
minute 2: 15 American Kettlebell Swings (53/35 lb, 24/16kg)
minute 3: 6 Shuttle Runs (8/8m) 25/25ft
minute 4: 15/10 Push-Ups

Primary Objective: Practice perfect mechanics and look to complete the work as efficiently
as possible. This means keeping the workout feeling aerobic and consistent.
Secondary Objective: Complete each movement in under 40 seconds

Today’s primary focus is striving for consistent mechanics and effort throughout all 10 sets. Although the total volume may seem substantial, it’s crucial to remember that we’re spreading it out over the course of 40 minutes. This approach reduces the overall stress on the system compared to cramming the same volume into a shorter 12 to 20-minute workout.
The intention behind this method is to progressively build the body’s capacity to handle
higher volume and develop resiliency for our future workouts that are more
density-focused. This workout serves as a valuable opportunity for athletes to refine their movements, maintain quality, and build endurance steadily.