Workout 22

EMOM 21

Functional BB 

Minute 1) Push-ups x 4-8

Minute 2) Superman, Back row x 16

Minute 3) Bird dog x 12/ Dead-bug x 12

Set 21 x 1 minute timers (I love the Interval Timer App - but you could also just keep your eye on the clock for the 21 minutes). You will perform your chosen reps for each minute, then rest the remainder of the time. Minute 1 is push-ups, minute 2 is a superman or row, depending on whether or not you have equipment, and minute 3 is a bird dog or dead-bug. Cycle through these 3 minutes x 7. Keep a slow and steady pace! This is a lot of rounds. 

Substitutes:

Choose reps/rounds that work best for you to maintain for all 7 rounds! You can substitute the superman/rows from 12-16 reps. When you get to bird-dog, before you move onto dead-bugs, make sure you’ve perfected the position; try to keep the spine neutral and restrain from opening the hip on the extension!