Alternating EMOM x 12:
Odd Minutes – 40 Double Unders
Even Minutes – 12/9 Calorie Row
Aim is to rest 60 sec between all sets. Complete all sets before moving to the next part.
A) 3 Sets of 8 repetitions - Close Grip Bench Press
Starting with a lighter load and building over the remaining sets. Complete all 3 sets before moving on.
B) 3 Sets of 12 Repetitions – Barbell Bent Over Row
C) 3 Sets of 16 – Weighted AbMat Sit-Ups
Use Dumbbells and anchor your feet
D) 3 Sets of 20 – Glute Bridges (Video)
Pause, and squeeze, for a full one second at the top of each repetition.