Tri-Modal Conditioning, MidLong Duration
“The Right Stuff”
EMOM 20, in teams of 2:
30 seconds on, 30 seconds off:
Single-unders
Kettlebell swings
Scissor kicks
Farm carries w/ dumbbells (SC=medium-heavy, RX=2×50/2×35, RX+=2×60/2×40)
Change exercises each minute. 5 total rounds of each exercise.
After-Hour Accessory Accuracy/Flexibility Exercise
Accuracy: Play a kicking game with a soccer ball. Spend 10’ addressing flexibility with long-duration stretches
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
No special prep work.
