ONWD-2025-008

Overview:

• Monthly Focus: General Physical Preparedness (GPP)
• Objective: Cultivate understanding of pace and movement limitations.

Movement Library: YouTube Playlist

Intention:

Finally, we’re putting everything together with an EMOM structure and some hypertrophy or strength-endurance work.

The warm-ups for this month’s even sessions are “dynamic” and offer a different sensation than standard cardio equipment, but the difficulty or pace (indicated by hear rate) should be similar.

Warm Up:

Every Minute, On the Minute; for 10 Minutes (EMOM/10):

• Assisted / Pull Up x 1
• Push Up x 3
• Walking Lunge x 6 (total)

Try not to “burst-and-rest”, use as much of the minute as you can to maintain a consistent pace.

Work:

• Shoulder CARs, 2 x 3
• Hip CARs, 2 x 3
• Shoulder PAIL/RAIL (internal and external)

Then,

Every minute, on the minute; for 10 minutes (EMOM/10):

• Walk Lunge x 10 (total)
• KB Overhead Press x 10 (double KBs)

Start with bodyweight only for the lungs, and increase the load for both movements on even numbered sets.