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Warm Up:  EMOM

  1. Bike (40 - 60 RPM) 
  2. Single under 
  3. Lunge 
  4. Plank on rings ( scale to reg plank) 
  5. Spiderman

Prep for squat as needed

Front Squat:  
Every 2 minutes x 4 sets
10 front squats
*work up to a challenging 10 set
*even loading across all sets

EMOM x 21 minutes

  1. Row 200m/175m
  2. 15 Kb Swing/ 15 Medball sit ups
  3. 5 Man Makers
    *scale reps as needed
    *alternate kb swings and sit ups each round (not all in one round) 

EMOM x 6

  • 8 Hollow rocks
  • 6-8 Tuck Ups 
  • 6-8 Vups