FRIDAY SHIFT 11.23.18

12 Min EMOM
(Every Minute on the Minute for 12 Minutes)
3 Burpees
6 Lunges (alternating)

So at the start of the clock you will do 3 Burpees and 6 Lunges.  Then REST the rest of the minute.  Repeat this every minute for 12 min.

If you are getting MORE than 20 seconds rest - try going up to:

4 Burpees
8 Lunges (alternating)

Just enter your score as 12 (for the rounds) and put what reps you were doing per minute in the comments!

So for this one you will want to find the amount of reps that you can hold every minute for 12 minutes.  So you can start with the 3 and 6 and if that's too easy go up to 4 and 8 - or even 5 and 10!

For the burpees you can do regular burpees getting your chest and thighs to the ground at the bottom, then jumping or stepping your feet in and jumping up and clapping!

Feel free to go to the knees if you need to.  Take the push up out if you are having any shoulder issues, or if there is a belly in the way.  You can even do elevated burpees!

For the lunges you will alternate feet with each step.  You can do forward, backward, or walking lunges.  Each lunge counts as 1 rep.  So a set of 6 will end up being 3 per leg.

Make sure you take a long enough step each time so that your front heel is down when your back knee lightly touches the ground.  Drive through the heel to stand fully between reps.  Make sure to control the knee and don't allow it to cave in.  Use assistance if you need to and shorten the range of motion, or switch to air squats or step ups if you experience any pain!