Warmup 1x
30 sec hollow rock
30 sec bootstrappers
30 sec inch worm w/shoulder taps
2 warmup sets of wall ball thrusters
EMOM6
8 DB Thrusters
(Build to heaviest set possible)
EMOM15
M1- :40 pushups
M2- :40 Ring rows
M3- :40 row
M4- :40 plank
M5- :40 shuttle sprints
Finisher:
1min bicycle crunches
1 min mountain climbers
1 min russian twists
30 sec high knees w/twist 30 sec butt kicks 30 sec seal jacks 2x through E2MOM 6 12 db thrusters 12 step-ups 1 min break E2MOM 8 12 kb swings 10 push-ups 8 up downs 1 min break E3MOM 9 200 M row 20 lu
30 sec seal jacks 30 sec butt kicks 30 sec inch worms 2x through 20 sec shuttle run 20 sec bear crawl 20 sec up downs 30 sec break 4 rounds 1 min break 20 sec squat jumps 20 sec lunges 20 sec heal roc
For Time: 50 Sit ups 40 Russian KB Swings 30 Wall Balls 20 Push Ups 10 Burpees 20 Push ups 30 Wall Balls 40 Russian KB Swings 50 Sit ups
