ATHLETE

A. “Saturday Morning EMOMing”
Teams of 4: Switch stations every minute
EMOM 20

Minute 1:   14-18/10-12 Calorie Row
Minute 2:  20-50 Double-Unders
Minute 3:  5-8 Strict Ring Pull-ups/Chin-Ups/Supinated Ring Rows + 10 Plate Sit-Ups
Minute 4:  8-14 Burpees over parallette

B. “Velas Core Complex”: 2-3 Rounds, rest as needed AFTER a full complex
5s Hollow Hold
5 Tuck Crunches
5 V-Ups
6 Jackknives
5s Hollow Hold

*Modify to 3,3,3,4,3 –do not break between each exercise if possible!

COMPETITOR

A. Conditioning
2,000m Easy Row, directly into…
1 Mile Easy Run, directly into…
EMOMx5:
10/8 Calorie Row + 3 Kipping HSPU

B. Velas Core Complex as shown above