Name: Playbook - Penny Barnshaw - 20 MIN FULL BODY EMOM
Uploaded: 2023-11-05T07:21:48.498Z
Duration: 20 min
Description: 20 MIN FULL BODY EMOM

Every Minute on the Minute for 20 Minutes (EMOM) complete the prescribed repetitions for each exercise then rest out any remaining time inside the minute

MIN 1 – 30 secs Max Heels Elevated Goblet Squat
MIN 2 -30 secs Max Seated Knee Tucks
MIN 3 -30 secs Max DB Snatch
MIN 4 – 30 secs Max Butterfly Situps
*repeat for a total of 4 rounds/20 minutes of work

Every minute on the minute for 20 minutes (EMOM) complete the prescribed repetitions of each exercise then rest out the remaining time inside of the minute before moving onto the next exercise. Repeat for a total of 5 rounds/20 minutes of work

MIN 1 – 30 secs Max Heels Elevated Goblet Squat
MIN 2 -30 secs Max Seated Knee Tucks
MIN 3 -30 secs Max DB Snatch
MIN 4 – 30 secs Max Butterfly Situps

*modify seated Knee Tucks to In & Out Abs on the floor

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Seated Knee Tucks

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Butterfly Situp

Metcon 4

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