Gumsaba Outdoor Boot Camp – TRX EMOMS
Part 1: 10 each Shin grabs, calf raises, butt kickers, hip circles, toy soldiers, heel walks, sampsons – 2 minute run or jog in place
Part 2: TRX ROM – 1X
12 TRX Alternating T Y I Lunge
12 TRX Wide Leg Hip Hinge
6e TRX Figure 4 Squat
6e TRX Split Leg Hip Hinge + Rotation
12 TRX Wall Slides
Part 3: TRX 6 minute EMOMS
Set 1: 6 min EMOM Start timer, do 10 TRX Triceps Press then wall sit the rest of the minute. Repeat for 6 minutes on the minute. total 60 Triceps press and 6 rounds of wall sit.
1 minute Run or jog in place
Set 2: 6 min EMOM Start timer, do 10 TRX Muscle Ups then plank for the rest of the minute. Repeat for 6 minutes on the minute. Total 6 Muscle Ups and 6 rounds plank.
1 minute Run or jog in place
Set 3: 6 min EMOM Start timer, do 10 TRX Alternating Split Fly then Reverse Crunches for the rest of the minute. Repeat for 5 minutes on the minute. Total 60 Alternating Split Fly and 6 rounds reverse crunches.
1 minute Run or jog in place
Set 4: 6 min EMOM Start timer, do 10 TRX Chest Press then Glute Bridge fly for the rest of the minute. Repeat for 5 minutes on the minute. Total 60 TRX Chest Press and 6 rounds Glute Bridge Fly.
1 minute Run or jog in place
Part 4: Shorten rubber handles to knee height – AMRAP 12 minutes (set a timer for 12 minutes and do as many rounds as you can)
Part 5: Stretching Static 30s
Thread the Needle
Spinal Twists
Prone Chest Stretch
Hip Flexor Stretch Kneeling or standing.