Photosynthesis

20 Min EMOM:

Min 1- 12-15 Calorie Row
Min2- 15 American Kettlebell Swings
Min 3- 15 Box Jump Overs
Min 4- 12 Front Squats
Min 5- Rest

Load: 95/65lbs Barbell, 53/35lb KB, 24/20″ Box 

WODprep Strategy Top Tips:

Warm-up (10 minutes): With a longer EMOM today, our warm up does not have to be as extensive. Focus on getting into good row form on the rower. This will also warm up our hinging, but you can use some good mornings to continue that warmup. Hit some goblet squats and box step overs, before loading your front squat bar in the workout. 

Stimulus: Building Aerobic Capacity in a mixed setting.

Strategy: We’re looking to push the threshold on some of these numbers, but still looking for consistency here. Aim to hold the same number on the rower the entire time. Unbroken on the swings, and steady on the box jumpovers. The Squats will be spicy, but stick with them because you get to rest afterward.

• American Kettlebell Swings – Keep a nice upright chest as you drive the bell back. Squeeze the glutes and hip through to get the bell over your head. Then, control back to the hip pocket following a tight path and keeping your chest high. 
  
  
• Front Squat- Ensure you have a solid front rack with elbows high. Send butt backs slightly and stay grounded in your midfoot as you squat. Make sure to stand to full hip and knee extension between reps. 

Watch the video below, where Ben will show you the tools to take your fitness to the next level!

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Want more workouts like this one? This workout was taken from our Master’s RX Programming!

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