Banded Stretch (Upper Body)
10 Banded Victory Raises
15 DB Reverse Flies
10e/side Side Plank Thread the Needle
Push Press: 50/10, 60/8, 70/6, 75/6, 78/5*3
Pause at the top for 1 sec and make sure to LOCKOUT. Cycle the rep right into the next one when bringing it down to your shoulder.
EMOM for 20 Minutes (5 Rounds):
Minute 1: 15 KBS (53/35)
Minute 2: 15 HR Push-ups
Minute 3: 15 T2B or Knees to Chest
Minute 4: Rest
The goal is to be working for roughly 40 seconds every minute and to sustain that pace each round. The reps/calories are a suggested rep target but should be adjusted to personal fitness levels.