EMOM + GHD = Ouch!

EQUIP: Light Barbell (55 lb.), Slam Ball (20 lb.)

WARM-UP:

*Active Stretch

3 Rounds -

*10m Bear Crawl there

*10m Walking Lunge back

*10m Bear Crawl there

*10m Broad Jump back

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10 Min. AMRAP -

*10 x Hang Power Snatch (55)

*10 x Push Press 

*10 x Front Squat 

-EMOM: 1 x Wall Walk Burpee (wall walk + 1 burpee on end)

(“EMOM” = Every Minute On the Minute)

Partner GHD/ Run -

2 Rounds -

*P1: 200m Run

*P2: GHD Sit-Up until P1 returns

-swiitch

*P1: 200m Run

*P2: GHD Hip Extension until P1 returns

-switch

10 Min. AMRAP -

*10 x Slam Ball Wall Ball 

*10 x Ball Slam 

*10 x Slam Ball Squat Clean

-EMOM: 1 x Wall Walk Burpee 

Partner GHD/ Run -

2 Rounds -

*P1: 200m Run

*P2: GHD Sit-Up until P1 returns

-swiitch

*P1: 200m Run

*P2: GHD Hip Extension until P1 returns

-switch