Thursday 01-21-2021 Starke HomeFit

A. EMOM x 18 (6 rounds)
min 1: 10 tempo pushups @32X1
min 2: 10 bent over rows @31X1
min 3: 10 strict t2b or HLR @3 sec negative

B. In 10 mins…
5 rounds:
5 pushups
10 pullups
15 air squats
then max cals in time remaining

Workout Notes/Intentions: Part A is an upper body focused strength piece. Each movement is focused on time under tension and building strength throughout the movement. It is more favourable to lower your weight for today and be accurate with the tempo. At the top of each minute you will perform the exercise and then rest for the remaining minute. 

For Part B, the clock will count down from 10 minutes. The “buy-in” is essentially 5 rounds of 5 pushups, 10 pull-ups and 15 air squats. Your goal is to get those 5 rounds down family quickly, with minimal transition time and rest. Whatever time is left after your 5 rounds will be spent on a machine. Your score for this workout is the total number of calories you achieve! The 5 rounds will likely take 5-7 minutes on average. Ensure your pullup variations allow for this time domain.