TRX EMOM

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)

6 TRX Pike Tuck

12 TRX Mountain Climbers

12e TRX Hip Drop

12 TRX Hip Thrusts

12 TRX Frog Jumps

Part 5: Stretching Static 30s

Thread the Needle

Spinal Twists

Prone Chest Stretch

Hip Flexor Stretch Kneeling or standing.