05/24/2021

EMOM x 21 MINUTES

MIN 1 - 18/15 Cal Row

MIN 2 - 12 Knees to Elbow

MIN 3 - :50 Max Crossbody Mountain Climbers

COOL DOWN

FOR RECOVERY

1:00 Doorway Stretch (L)

1:00 Doorway Stretch (R)

1:00 Bar Hang

2:00 Frog Stretch

ADJUSTING

*Reps, Loading, Volume*…

Row -- Adjust Calories so the row can be completed in less than :50

Knees to Elbow -- Adjust reps so athletes can complete these in 2-3 quick sets max Crossbody Mountain Climber -- Adjust intensity so athletes can perform this as close to unbroken as possible. No more

than 1-2 quick breaks

*Movement Adjustments*...

Row -- Adjust to 14/11 Bike or 350m Run

Knees to Elbow -- Adjust to Knees to Chest or Tuck Ups (have athletes try to touch their elbows to their knees in the Tuck

Up)

Crossbody Mountain Climber -- Adjust to regular Mountain Climbers or Bicycle Crunches if needed