EMOM x 9 MINUTES
MIN 1 – 150m Run
MIN 2 – :40 Alt. Samson Lunge
MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top
MIN 4 – 150m Run
MIN 5 – :40 Alt. Lunges
MIN 6 – :40 Slam Ball Ground to Overhead
MIN 7 – 150m Run
MIN 8 – :40 Alt. Curtsy Lunges
MIN 9 – :40 Slam Balls
1 Strict Toes to Bar
+
2 Kip Swings
+
3 Toes to Bar
*Complex is meant to be unbroken.
**Alternative Reps…
2 Strict Toes to Bar
+
4 Kip Swings
+
6 Toes to Bar
(No Measure)
1 Strict Knees to Chest
+
2 Kip Swings
+
3 Toes to Something
*Complex is meant to be unbroken.
**Alternative Reps…
2 Strict Knees to Chest
+
4 Kip Swings
+
6 Knees to Chest
(No Measure)
200m Run*
10 Toes to Bar or Knees to Chest
20 Walking Lunges
25 Slam Balls (Athlete Choice)
*Increase by 200m each round.
(Score is Rounds + Reps)
Foam Roll Quads/ Calves
(No Measure)