WOD:

#another thirsty thursday

EMOM 24

Minute 1: 20 Kettlebell Swings (70/53lbs)

Minute 2: 14 Front Rack Lunges – 7 per leg – (135/95lbs) *Scale to KB Goblet Lunge or 2 KB Down at side

Minute 3:  200m Run or Row

Minute 4: 10 Burpees 

**With these longer EMOM’s you should be working for about :45 seconds (ish).  It’s ok if you go a little longer or shorter just be sure to not turn into an AMRAP.  You should have a “little” rest between each exercise.  Use the first round to find YOUR number and keep it throughout. 

CASHOUT:

#abs and arms

1-3 Rounds

10 Hollow Rock

10 Deadbugs

10 Tuck Ups

:10 sec Hollow Hold

*10 Bicep Curl and 10 Tricep Dips after each round