THURSDAY

Warm-Up

:30/:30 Samson Stretch

:30 Alternating Scorpion Stretch

:30 Alternating Active Pigeon Stretch

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2 Sets, For Quality

:30 second Echo Bike

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

FITNESS

12/9 Cals       

15/10 Push-Ups

12 Kipping Knees

Performance

Min 1: 15/11 Calorie Echo Bike.       

Min 2: 40m Farmers Carry

Min 3: 20/15 Push-Ups

Min 4: 15 Toe to Bar

Min 5: Rest

Farmers Carry Load: KB’s at 24/20kg or DB’s at 22.5/15kg

Goals / Stimulus / Objectives

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.