LIMA

EMOM – every minute on the minute

Upper body block – 1 minute:

10 reps: Spiral waves out

10 reps: Back row

10 reps: Slams

Rest until 1 minute timer is up. Repeat 10 times.

Lower body block – 1 minute:

5 reps: Lunges

5 reps: Jumps forward

5 reps: Sprints

Rest until 1 minute timer is up. Repeat 10 times.

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: each block 10 times