FRIDAY - 21-08-20

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: 8 Goblet or Dumbbell Alternating Lunges +
4 KB/DB Press

Min 2: Max Jump / Skip Overs (Facing)

Score: Jump Over reps ONLY

For the first minute you will perform 8 goblet/DB lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.

For the lunges you will hold a single KB at your chest or DB’s at your shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.

These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that your front heel stays down, with your knee out, when the back knee lightly touches (or comes close). Keep your chest up and drive through your heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight.

If you are unable to lunge you may swap out single leg alternating deadlift or toe touches (like a single leg deadlift with no weight) - or alternating weighted step ups.

For the shoulder press you can use a single KB/DB or Double KB’s or Two DB’s resting on your shoulders. Keep your rib cage down, bring the dumbbells all the way down to your shoulders each time and get them completely locked out overhead with the biceps by the ears! If using double KB’s re-rack before each press.

For the Dumbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object.  You can sub for a little skip over if needed. 

If jumping or skipping is not an option for you at the moment you can perform a kb swing. (Score will be total number of KB swings instead.) 

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