EdgeMatic Images Regional Funraiser photo shoot

EdgeMatic Images Regional Funraiser photo shoot

0:00-0:10
Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walk
Pre-mobility: Barbell bottom squat x 2min

Health and Fitness
0:10 – 0:30
A.Three sets of:
A1. Back Squat x 4-6 reps @ 20X1, Rest 30 seconds
A2. V-ups x 15-20 reps, rest 60s

0:30-0:45
B. EMOM for 14 minutes (7 sets):

Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

Classic:

0:10-0:30
A. Four sets of:
A1. Back Squat x 3 reps, Rest 20 seconds – Suggested loading start at 75%, and increase thru the sets roughly by: 80%, 85%, 90%, rest 60s
A2. V-ups x 15-20 reps, rest 60s

0:30-0:45
B. EMOM for 14 minutes (7 sets):
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
C. Mobility = Foam Roll and smash out shoulders