2024-08-08-25emom

BCF class prep

Brief

We got a nice long Emom for today which is every minute on the minute we’re doing one of these stations. So once you finish your set amount of work you’ll rest until the next minute to start your next set We’ll start with 25 walking lunges Then move to 15 push ups The a :30 wall sit And finishing with :20 support on rings. This means hop up in a locked out position and hold

What is like to see for each station is for you to challenge yourself with the movement. If regular walking lunges is going to be too easy let’s add some weight. Maybe it’s overhead with a db, front rack or farmer carry

Same with each other station, maybe we add a deficit to our push ups or a plate to the wall sit

Warm up

3 rds 10/8 cals on bike 5 Inch worm w/ a push up 10 worlds greatest stretch 10 air squats

Workout

Every minute on the minute for 25 minutes: (5 rounds)

1. 25 Walking lunges
2. 15 Pushups
3. :30s Wall-sit
4. :20s Support on rings
5. Rest