Mark Messer 6/1/20 Mark Messer 6/1/20

MDEMOM Monday June 1st

Every 2 Min on the Min for 12 min

Run 200 M

Min 1: Max Y Raises

Min 2: Max Jump Rope

Min 3: Max Push Ups

Min 1: 30 sec Plank

Min 2: 30 Sec Hollow Hold

Min 3: Max Sit Ups

Mark Messer 5/28/20 Mark Messer 5/28/20

EMOM 21

Min 1: 45 sec of Glute Bridge

Min 2: Max Reps Kettle Bell or Dumbbell Swing (watch this video or read this article. Move from the hips. this is not an arm workout)

Min 3: :45 Sec Hollow Rock

Mark Messer 5/28/20 Mark Messer 5/28/20

EMOM 6

10 Push Ups

EMOM 9

3 Burpees and 3x25 foot Shuttle Run (Run 25 feet and back three times, work on controlled change of direction)

EMOM 12