Strength:
EMOM 12
Odds: 15 Hollow Rocks
Evens: 15 Superman Rocks
WOD:
3 Rounds
400m Run
16 Lunges w/ plate overhead (45/25)
8 Dumbbell or Kettebell Thrusters
This EMOM setup should look familiar by now, if not a little longer and slightly more reps. The goal is to get your reps done well and still have 20-30 seconds of rest before the next round. By progressively overloading our core over 12 minutes we will be signalling our body to rebuild those muscles stronger!
Then it’s on to 3 rounds of conditioning. Start the whole thing with a 400m run to place a load on our cardiovascular system. Then its back for some single leg work with that plate locked out overhead. Don’t let your elbows bend! Finish up each round with 8 dumbbell or kettlebell thrusters!