1 Corinthians 13:4-5
Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.

EMOM 21:00
Minute 1: 3 Back squats
Minute 2: 3 Weighted strict pull-ups
Minute 3: 0:15 Air bike or row sprint

**Notes This is largely a squatting and upper-body pulling strength training session with a bit of anaerobic conditioning thrown in with the bike/row. Loads can start moderate and should be challenging by the 3rd or 4th set. The row/bike efforts should be performed as max effort sprints on every set. Have athletes keep track of weights on the back squat, load on the pull-ups and calories on the sprint. The sprint calories can be used as a motivator to help then get a specific number each time. Try for a 2-4 cal deviation or less.
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.