Warm-Up

2 Sets
:30 second Bike
20 Plank Shoulder Taps
10 Alternating Hang Dumbbell Snatch, Light|
:30 second Ski Erg
10 Alternating V-Ups + 10 second Hollow Hold

40:00 EMOM
min 1: 13/10 Calorie Echo
min 2: 3 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 13/10 Calorie Ski Erg
min 5: 10 GHD Sit-Ups ****If you havent done these DO NOT DO NOT DO NOT do more than 40 total.
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
40:00 EMOM
min 1: 10/7 Calorie Echo
min 2: 2 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 10/7 Calorie Ski Erg
min 5: 8 GHD Sit-Ups or 10 weighted sit ups

Dumbbell: 35/25lb, 15/12kg
Level 1:
40:00 EMOM
min 1: 8/6 Calorie Echo
min 2: 2 Wall Walks to 20’’ off Wall
min 3: 12 Alternating Hang Dumbbell Snatch
min 4: 8/6 Calorie Ski Erg
min 5: 10-15 Abmat Sit-Ups

Dumbbell: 25/15lb, 12/7kg

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.