Farmgirlfit

The Grind

Mar 11th Wednesday

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For these 10:00 alternating EMOMs, start on either A or B and either ‘minute’ within for spacing purposes. EMOM A is upper body + core focused, while EMOM B is lower body + core focused. For EMOM B, on your final round, complete MAX Sit-ups in the minute! Then, spend the remaining time in class working on these accessory moves – there are both upper and lower body movements included!

2 x 10:00 Alt. EMOMs

Level 1
A. 10:00 Alt. EMOMMin 1: 10 Push-Ups +10 DB Lateral RaisesMin 2: 10 Kneeling Banded Palloff Press (Per side)*REST 3:00*B. 10:00 Alt. EMOMMin 1: 10 Wall Balls +10 Lunge Jumps (Total) Min 2: 15 Sit-Ups

Elevated

5#

Red

10#

No Jump

Deadbugs

Knees

5/8#

Red

15#

Knees/Toes

10#

Blue

20#

Weighted?

Toes

12#+

Blue

25#

Weighted?

3-4 Rounds Accessory

Level 1
10 Slant Board Step Downs (Per side)5 DNS Stars (Per side)10 Quad SA Tricep Kickbacks (Per side)Rig Hang (~85% Max Time)

5#

0:15 - 0:30

5/8#

0:45

Weighted?

8/10#

1:00

Weighted?

12#+

1:15 +