Longemom

Strength

35min EMOM

FITNESS

35min EMOM

Min 1 – 10 MB Step Overs 14/10 to 24/20

Min 2 – 12 Ring Rows or 5 Pull-ups

Min 3 – 10 DB Thrusters 35s/20s

Min 4 - Row/Bike/Ski 12/9 Cals

Min 5 - 30 Single Unders + 10 Sit-ups

PERF / COMP

35min EMOM

Min 1 – 8 DBL DB Step Overs 50s/35s to 24/20

Min 2 – 12 Pull-ups or 4 Bar Muscle ups

Min 3 – 10 DB Thrusters 50s/35s

Min 4 - Row/Bike/Ski 15/12 Cals

Min 5 - 30 Double Unders + 10 Sit-ups