Warm Up:  
6 - 2 (6,5,4,3,2,) 

  • Cal Bike 
  • Burpee
  • 10 hollow rocks or hollow hold 
  • 10 Band pull aparts 

Skill: Push Press starting form 

Build to a heavy set: 
3,3,3,3,3+ push press

EMOM x 12 minutes

  1. 30s DB  thruster 30/20 
  2. 40 sec weighted plank / Plank 
  3. 50s row for cal 

* score = reps and cals

Cashout:  3 Rounds:  10 reps each

  • In and out 
  • In and out right Side 
  • In and out Left Side 
  • Crossbody toe touch 
  • Bicycle 
  • *rest as needed