40 minutes of enjoyable right now!
• Teaching Notes
Right here it’s! One other 40:00 EMOM day with the deal with constructing extra muscular endurance and stamina. The objective right here is to discover a sustainable piece which you could deal with for the exercise and deal with actions and modifications right now that push the needle ahead, however don’t push us previous an 8 RPE on the depth scale right here. This EMOM needs to be a development by way of effort from final week as we’re tackling more durable energy on the machines and minute 2 combines two actions that can take longer throughout the minute than among the actions final week. We did nonetheless place within the Dumbbell Bench as some added interference, nonetheless this needs to be a faster motion to permit for extra restoration to make this a sustainable piece.
metcon: “Bowser Citadel”
Each 1 min for 40 minutes, alternating between:
15/12 Bike Energy
1x [ 8/6 Strict Pull-ups + 8 Toes-to-bars ]
14/12 Row Energy
12 Dumbbell Bench Press, 50/35 lbs
equipment:
5 rounds for high quality of:
Single Leg Banded Paloff Maintain, L 30 secs/R
30 secs V-up Maintain, 15 secs
