Warmup:

200M jog w/med ball

8 box step ups

10 Cobra to downward dog

20 hollow rocks

5 squats w/med ball

5 push press to target w/med ball

5 wall ball shots

4 box step overs

WOD:

EMOM 25:

Min 1 – 20 Ab-mat Sit Ups

Min 2 – 12 Wall-balls (20/14)

Min 3 – 20 Ab-mat Sit Ups

Min 4 – 10 DB (35/25) Box Step-Overs Over (24″/20″)

Min 5 – 15 Am. KB Swings (53/35)

Video courtesy of Invictus Fitness.  Some good efficiency tips for the DB Box Step overs. In longer EMOMs, what tends to happen is about halfway through, folks notice their rest time per minute dropping more and more and start to panic.  Don’t.  Stay the course.  Keep a good pace on the reps each minute from the get go

Scaling Options:

Ab-mat Sit Up -> feet anchored (Elite -> GHD)

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed

Box height -> 20/16 -> as needed

KB -> 35/25 -> as needed

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Cobra pose – 2 Min