OPTION 1: “GOAT DAY”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Move for Quality!
OPTION 2:
EMOM 20:
Minute 1: 9 Toes to Bar or Hanging Knee Raises + Max Push-ups
Minute 2: Calorie Row
Score: Total Reps of Push-ups + Row Calories
CASH OUT – 3 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest
AFTER PARTY– 2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)
AT HOME:
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks/Inchworm to Push Up
Minute 2: Single Unders
