EMOM: 10
High knee, butt kick, lat shuffle, kick outs
Lat Band Walk
Band Pull Apart
Plate ground to overhead
Plank Taps

3 Minutes each station:

1) 30 sec Air Squat/Lunge/ Lat over
30 sec sit up (back and forth for 3 min)

2) 550m

3) 20/15 Cal Bike
10 Burpee

4) Prowler Down and Back
100 Flutters
50 Russian Twist

5) 30 Rope Slam
20 Step Up W/ Curl
10 Ring Row

2 minutes each station:

1) 30 sec Air Squat/Lunge/ Lat over
30 sec sit up (back and forth for 2 min)

2) 350m

3) 15/12 Cal Bike

4) Prowler Down and Back
100 Flutters

5) 20 Step Up W/ Curl

1 minute each staion:
1) 30 sec Air Squat/Lunge/ Lat over
30 sec sit up

2) 150m

3) 8-10 Burpee

4) Prowler Down and Back

5) 20 Ring Row