April 17, 2026

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April 17, 2026

Superman Hold & Double-Unders

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Intermediate30 minNo EquipmentEMOM

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jumping Jacks

Shoulder Rolls

10 each direction

Thoracic Rotations

10 each side

Glute Bridges

World's Greatest Stretch

5 each side

Bear Crawl

10m forward + back

Every Minute on the Minute for 16 minutes — 4 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. ⚡ Adjusted to 16 min for perfect rounds.

Superman Hold

Min 1 of 4 (repeats every 4 min)

30 sec

Run 200m

Min 2 of 4 (repeats every 4 min)

Double-Unders

Min 3 of 4 (repeats every 4 min)

Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to return to normal.

Thread-the-Needle Stretch

45 sec each side

Child's Pose

60 sec

Lying Quad Stretch

45 sec each side

Lat Stretch (hang)

30 sec

#intermediate#30min#no-equipment#emom#running

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