WOW 29: 10-MINUTE TORCHERS

CONTINUOUS WORK BELLS TRAINING

- Each round lasts 10 minutes
- Rest 2 minutes between rounds
- There is an optional 5-10 minute finisher

ROUND 1: Core-Crusher Complex AMRAP

- 3 Single-Arm Situps
- 3 Lateral Hinges
- 3 Seated Overhead Presses
- 3 Decline/Bridge Floor Presses
- Switch Sides And Repeat
- Perform As Many Rounds As Possible (AMRAP)

ROUND 2: Self-Assisted Hip-Hinge EMOM

- Perform 5 reps Every Minute On-the Minute (EMOM)
- Switch Sides Each Minute

ROUND 3: BSS Level-Change Flow AMRAP

- Do 1 Overhead-Loaded Rep, 2 Shoulder-Loaded Reps and 3 Hip-Loaded Reps
- Switch Sides And Repeat
- Perform AMRAP

ROUND 4: Getup 5-Rep Press Ladder EMOM

- Do 1 Getup + 1 Overhead Press EMOM
- Switch Sides Each Minute
- Add 1 Rep to Press After Doing Both Sides: 2, 3, 4 and 5/Side

ROUND 5: 6 Pushups/12 Swings AMRAP

- Do 6 Pushups And 12 Swings
- Perform AMRAP

ROUND 6: Shin Box to 10-Rep Squat EMOM

- Switch Sides Each Minute

ROUND 7: DB Hammer Curl to Press to Extension Freestyle Flow- 5-10 Minutes

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