Monday April 13, 2020


HOME WOD: EMOMx25 (5rds) 1- 9 burpee into air squats 180 turn 2- 15 object ground to OH 3- 21 goblet squats 4- Max single arm no push burpee or up and downs 5- rest Not for time (giant sets res as needed in between) 30 sec One leg wall sit (one leg each rd) 15 push ups 50 dubs 4 rds Burner 50 UB kB swings Russians or Americans depending of your kB, db or backpack All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

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