HOME WORKOUT 15

Today we have an alternating Every Minute on the Minute (EMOM). Find a consistent pace you can hold for all 16 minutes on this. For the Push Presses choose a weight that is easily doable on the first set and keep it there. If at half way, it's too easy, add a little, but make sure you're totally focused on the movement. Immediately following your set of push presses, get down into a solid plank position and hold until your time is up. The shoulders will continue to burn after doing the push press, just stay with it and focused. In the time before your run, shake the shoulders out. When you run, work to relax the shoulders and run at a smooth high effort pace for about 30-50s. Don't go so fast that you can't recover for the push press ... nice and steady. Ideally this workout gets done outside -- for the sun & fresh air, and to make transitions smoother. But a treadmill would work too, and if you can't get outside, sub JUMPING JACKS in place.