Home Gym
1400
Warm-Up
EMOM x 6 MINUTES (:45 WORK // :15 REST)
MIN 1 - Cardio - rope skips
MIN 2 - BW Lunge-Lunge-Squat
MIN 3 - Quad + Hamstring Stretch
MIN 4 - Alt. 90/90 Hip Rotations
MIN 5 - Burpee + Vertical Jump
MIN 6 - Cardio - rope skips
SLIP
Scales - front back left right - 20 seconds each
L-sit - struggling, but 3 attempts
Inversions - 1-2 reps to 3 abmats
Plank - 90 second hold
Metcon
EMOM x 28 MINUTES
MIN 1 - Cardio Choice* - 75 rope skips
MIN 2 - 14 Slamball Alt. Lunges (30/20) - scale to 6# med ball
MIN 3 - 7 Box Jumps (28/24)
MIN 4 - :45 Max Slamball Squats - scaled to 6# med ball
Cardio Options...
200 Meter Run
15/12 Cal Row
12/10 Cal Bike
75 Double Unders
15 Burpees
(Score is Total Reps of Slamball Squats)
I managed 19+18+19+18+18+18+18 = 128 reps
Despite scaling aggressively this was tough. For me it was 40-45 seconds of work and 15-20 seconds of rest each minute.
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