12 Minute EMOM (Every minute on the minute)

Minute 1- 16 Hollow Rocks

Minute 2- 16 Arch Rocks

Minute 3- 8 Tuck Jumps

Minute 4- 6 Barbell Rollouts

Notes

For the rollouts you can use sliders, the ab wheel, or the seat of the rower with your knees on a bench if you do not have access to a barbell

For the tuck jumps the goal is to get knees as high as possible- it is not about going fast, its about using your core to jump and pull your knees to your chest

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Shawna Norton

Shawna Norton

My mission is to help everyone I can become the healthiest, strongest versions of themselves. I am a Crossfit coach, athlete, Health and Nutrition coach, Movement Rehab Specialist, and a grad student completing my masters in Kinesiology with a focus on integrative wellness.

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