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Workout EMOM Cross-fitAdam’s 10 Minute At-Home EMOM

Adam Blaney shared his simple, but demanding go-to at-home exercise.  Give it a shot today!

For this Workout, you will need:

  1. A set of challenging dumbbells
  2. A timer

 

Warmup (Optional):

10 of Each

i. Birdpickers (Watch How-To)

ii. Glute Bridges (Watch How-To)

iii. Big Shoulder Circles, Each Direction

iv. Shoulder Blade Touches

v. Burpees

 

EMOM:

Every Minute on the Minute for 10 minutes, Perform:
Dumbbell Burpee Deadlifts (Watch How-To)

 

Tips:
  1. Recommended Weight: 35 for Women and 50 for Men
  2. Scaled-Down Weight: 20 for Women and 35 for Men
  3. Repetition: Each round should be finished roughly within :40…Do a practice round before you start the workout to see how many you can do in :40 and then try and maintain that number of repetitions per minute for the entire workout

 

Questions? Send us a DM on Instagram or email us at info@TeamHOTSHOT.com.

READY FOR HOTSHOT?

READY FOR ANYTHING.