Warm Up:  EMOM 8

1. Bike

2. Jump Rope  

3. Ring Row

4. Side Plank (:30 Each Side) 

EMOM x 21 minutes

1. 200m or 11/9 Cal Bike

2. 15 Kb Swing/ 15 Medball sit ups

3. 5 Atomic Burpee
   *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 Sit Ups