FOXTROT

EMOM – every minute on the minute

Upper body block – 1 minute:

10 reps: Slams with wooden bar

10 reps: Back row with wooden bar

10 reps: Chest press with wooden bar

Rest until 1 minute timer is up.

Lower body block – 1 minute:

3 reps: Jumps

3 reps: Sprints

10 reps: Split lunges (each leg 5 reps)

Rest until 1 minute timer is up.

Blocks protocol: – each block is 1 minute long – perform exercises in upper body block as fast as possible and take the rest of the minute off – do the same for lower body block

Repeat: 10 times