Don’t be overheard complaining…Not even to yourself.

15 Minute EMOM

Minute 1- 10 Overhead Press

Minute 2- 15 Hanging Knee Raises

Minute 3- 20 Rope Slams + :20 Plank


10 Minute EMOM

Minute 1: 12 Thrusters

Minute 2: 6 Burpee BoxJumps


5 Minutes

10 Dumbbell Snatches

10 Dips

10 Dumbbell Cleans

5 Box Jumps

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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