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Warm Up:  

EMOM: 6 Min  

1) 12/8 cal bike 

2) Jump Rope 

3) Hollow Rock or Hold 

 

EMOM for 5 Min: 

  • Run/ Row 200m 

EMOM for 5min

  • 10 Wall Balls
  • 10 Russian Twists

EMOM for 5 min

  • 5 Ring Rows
  • 10 Bench Dips
  • 15 Lateral overs

EMOM for 5 Min

  • 10 SDHP
  • 20 Plank Toe Taps or Plank Jacks 

*rest 1 minute between each EMOM segment
*repeat a speed round completing 2 rounds at each station

 

Finisher: 2 Sets NFT 

  • 8/8 single arm kb row (AHAP) 
  • 1:00 weighted plank