Movement Prep:

  • 1 Min Arm-bar - Right
  • 1 Min Arm-bar - Left
  • 1 Min Reverse Plank
  • 1 Min Hollow Body Hold

Warm-up:

  • 500m Row
  • 400m Run
  • 300m Ski or 30 Sit-ups

Skill: Review Turkish Get-up, Rower Quick Exit

Workout: 30 Minute EMOTM

  • Minute 1: 1 Turkish Get-up - Left
  • Minute 2: 1 Turkish Get-up - Right
  • Minute 3: 45 Sec. Max Calorie Row

**Start light with TGU and increase to AHAP Record Calories and Heaviest TGU