We are going to continue with our 30 Minute time cap theme for those of you who have time constraints like us. Today's workout is a good one to test your aerobic capacity, strength, technique and of course PIVOT gRIPS. The rotation of the gymnastics grips here will be helpful when transitioning from the Assault Bike and burpee box jumps to the pullup bar and dumbbells. We also expanded our product line to include jump ropes and knee sleeves so check them out! Get them at a discounted price as we go directly to our manufacturer to eliminate distributor markups.
Part 1: Warmup for minutes. If you have followed our other blog posts, you know that we like an active warmup and a static stretch after your workout. Row, bike, or job for a couple of minutes then work on your tight areas. Spidermans and inch-worms for hips/lower back, air squats and lunges for legs, pass-throughs and around-the-worlds for shoulders/back.
Part 2: 20 Minute EMOM
First 10 Minutes
Minutes-0/2/4/6/8 10-12 Assault Bike Calories
Minutes-1/3/5/7/9 10-12 Toes-to-bar or knee ups
Go Right Into The Second 10 Minutes Of:
Minutes-10/12/14/16/18 8-12 Burpee Box Jumps
Minutes-11/13/15/17/19 10-12 Alternating Dumbbell Snatches 50/30 Lbs
Choose a rep scheme the will challenge you and that you can maintain throughout the workout.