Phase One Week One
The focus today is on efficiency. The EMOM structure allows you to understand how quickly you can recovery from bouts of body weight exercises when they are compounding movements.
Warm:
5x30/30 Rebound/ 3rd world Squat
3x5 Hip CARs
3x10 Knee CARs
Work:
21min Alt. EMOM
15x Push ups
10x Pull-ups
30m Bear crawl
Finish:
4x30/30 DB push press/ Overhead hold (light)
Run 400m for every time you break in the overhead hold.