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Day C

Conditioning · ~25 min

EMOM swings and a carry finisher. Bring water.

Launch EMOM timerPre-set to 12 min · 60 sec rounds

Warmup · 5 min

  • Cat-cow10 reps
  • Hip circles10 each direction, each leg
  • Leg swings10 front-to-back, 10 side-to-side, each leg
  • Bodyweight squats10 reps, progressively deeper
  • Glute bridges10 reps
  • World's greatest stretch3 each side
  • Inchworms5 reps

Workout

  1. EMOM swings12 min: 15 swings at the top of every minute

    Tap Start workout to launch the EMOM timer pre-configured for this.

    No bell
    EMOM burpees 12 min, 8–10 burpees/min
  2. Farmer's carries5 min finisher
    No bell
    Bear crawl + plank intervals 5 min: 30s bear crawl / 30s plank × 5
    30round 1 / 105 min: 30s bear crawl / 30s plank × 5

Cooldown · 10 min

  • Pigeon pose90 sec each side
    1:30round 1 / 290 sec each side
  • Couch stretch60 sec each side
    1:00round 1 / 260 sec each side
  • Seated forward fold90 sec
    1:3090 sec
  • Happy baby60 sec
    1:0060 sec
  • Child's pose with side reach30 sec each side
    30round 1 / 230 sec each side
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