Phase One Week Two
Now that we have established some repetition rates in the last two weeks for bodyweight exercises, it’s time to start understanding when and where they break down. This is a 45 min Alt. EMOM with 5 exercise which means you will do nine rounds of each exercise. Each exercise will have its limitation among individuals. Your task is to choose a challenging repetition scheme to try and hold throughout the session always doing a 1min Plank for the last exercise. It should be challenging but doable. What ever rep you choose for each movement should be considered with your personal ability.
Warm:
Run or ride Airbike easy 10min
3x5 Shoulder CARs
3x3 Prison CARs weighted
PAIL/RAIL E/R of the Shoulder
Work
45min Alt EMOM
• 1-Min Plank