Anne is Coaching today - everyone help her out!!

SATURDAY EMOM - 30 MINUTES OF FUN

• You'll have 45 seconds of work every minute with 15 seconds to transition

1. Standing Broad Jumps from orange tape to orange tape as many as possible) - (Hawk made this up bc he does it at wrestling practice)

2. Rower ( lot's of leg drive then pull)

3. Wall Balls - #20 / #14 (try to get to depth - put wall ball under your butt for depth if needed)

4. Ski Erg

5. Slam Balls (catch on 1st bounce)

Warm-up

• Find "Thunderstruck" on your phone and do our plank - (it's about 4 minutes)

• Run around the building 3 times (if crappy outside, 4 minutes on the rower)

• Line up on orange tape and do lunges down and back (touch knee)

• Inch worm out and do 3 pushups and then walk feet to hands - (down and back)

• Bear crawl down and back (on all fours facing down)

• Crab walk down and back (on all fours but facing the ceiling)

• Use Hip Bands - put below knees and push legs out walking - warm up hips

• Do deep squats with hip bands right below knees - push knees out hard and go as deep as possible - hold for 20 seconds - DO THIS 3 TIMES

NOW IT'S TIME TO DO THE WORKOUT :)