Phase One Week Three
This long EMOM requires picking a rep total for each that reflects your ability to sustain the effort. Most movements should be between 10-15x reps per minute but make adjustments for yourself to address weaknesses.
Warm:
Run or ride Airbike easy 10min
3x5 Shoulder CARs
3x3 Prison CARs weighted
PAIL/RAIL E/R of the Shoulder
Work
50 min Alt EMOM