Warm Up: 15-12-9
Cal Row/Ski
Air Squat  
Ball slam (light) or Ground to Overhead
*50 Jump rope between sets 

EMOM x 20

1. 11/9 Cal Bike

2. 12 -15 Ring Rows

3. 16 Box Lateral Overs

4. 15 Medball sit up to 5 or 6ft target on wall

Tabata: 4 Sets; :20 Work/ :10 Rest 

1. Farmers Carry

2. Hollow Hold

3. Mountain Climbers