EMOM 15: Rowing, DB Snatches, Ball Slams

Front Foot Elevated Split Squat

Athletes will have 12 minutes to complete the following:

3 x 10/leg @ light to moderate weight

*The focus here is driving through the front foot, while staying balanced on the back leg. Knees out over the toes is the goal of this movement.


Every minute on the minute, for 15 minutes alternate between:

Minute 1 - :40 max calorie row
Minute 2 - 14 alternating DB snatches (50/35)
Minute 3 - 14 Ball slams (50/30)