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Warm Up:  Around the World

  • 1 min row 
  • 1 min bike 
  • 1 min jump rope 
  • 1 min step up
  • 1 min ring plank
  • 1 min Burpee Broad Jump 

4 x 10

  • Crush grip DB Bench press
  • Superset W
  • 15 - 20 banded tri cep pull downs 

 

5min EMOM

  • 60 Ball Toe Taps (slam Ball) 
  • *scale to 45 sec jump rope or step up 

Rest 1 min

5min EMOM

  • 12 Slam Ball Toss 

Rest 1 min

5min EMOM……..

  • 6 Tuck up or In and Out 
  • 6 Sit Ups
  • 6 Russian Twists

CASHOUT:  Coaches Choice