Sun Sep 7 "Mad Max"
“Mad Max”
Warm-up:
Alternating EMOM x 3:
Echo Bike
20s Dumbbell Overhead March + Max Reps Mountain Climbers
10 Lunges + Max Reps Squat Reach Backs
Rest 2 Minutes, THEN:
3 Mins On, 1 Min Off, 6 Rounds:
8 Max Height Wallball Shots @ 20/14
30s Max Effort Run/Bike/Row
10 SLOW Dead Bugs
Stimulus
Use the first EMOM as a warm-up where we’re slowly bringing the heart rate up while improving mobility and priming our upper and lower body. During the 3 minute intervals, focus on being efficient on the wallballs and resetting each rep as needed, work as hard as you can on any machine of your choosing for 30s, and then breathe deeply as you compress and maintain core tension through 10 dead bugs. After the 1 minute of rest, resume where you left off.