Never sit while your seniors stand.

10 Minute EMOM

Minute 1- 7 Backsquats

Minute 2- 5 Pullups


8 Minute EMOM

Minute 1- 10 Split Lunges

Minute 2- 3 ChinUps + 5 BallSlams


100 Walking Lunges

*EMOM 5 Burpees (start with 5 burpees)

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.


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