Name: Playbook - Connor Obrochta - 5MW - 14 (EMOM Core)
Uploaded: 2022-09-12T15:24:11.665Z
Duration: 5 min
Description: 5MW - 14 (EMOM Core)

5MW is an EMOM (- Every Minute On the Minute -) get the reps done in a minute then rest the remaining time! 

Push for 5 minutes of core shredding movements

Equiptment: 
• Weight (plate or DB)
• Stability ball

Workout:
• Minute 1: 20 Wtd. Sit up
• Minute 2: 10 rollout -> remaining time plank hold
• Minute 3: 15 Wtd. Sit up 
• Minute 4: 15 rollout -> remaining time plank hold 
• Minute 5: 10 Wtd. Sit up -> 10 plank rollout

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted Straight Arm sit-up

Start on your knees with your elbows on a stability ball
- Take your knees off the ground coming into a plank position 
- hold the plank with a wide base keeping your feet shoulder width apart
- press your arms over head controlling your core, and then take your arms back under your shoulders

Stability Ball Rollout

Start on your knees with your elbows on a stability ball
- Take your knees off the ground coming into a plank position 
- hold the plank with a wide base keeping your feet shoulder width apart

Stability ball plank

5MW - 14 (EMOM Core)

5MW 28 - (Weighted Metabolic)

5MW - 14 (EMOM Core)

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