30 sec inch worms
30 sec bootstrappers
30 sec jumping jacks
EMOM 12
M1 - 10 db thrusters
M2 - 10 chin-ups/supinated ring rows
M3 - :40 sec v-ups
1 min break
EMOM 12
M1 - :40 sec row/bike
M2 - 5 burpee box jumps
M3 - :40 sec flutter kicks
30 sec inch worms 30 sec butt kicks 30 sec shoulder taps 2x through EMOM 24 M1 - 12 DB floor presses M2 - 30 DU’s M3 - 10 box jumps M4 - :40 sec hollow hold M5 - 30 mntn climbers (per) M6 - 10 burpees
30 sec butt kicks 30 sec inch worms 30 sec empty barbell back squats 2 times through E2MOM 8- barbell back squats (Add weight every set) Reps = 8 reps (build to heaviest set of 8 possible) 1 min break
For Time 50 V-Ups 40 KB Swings 30 Empty barbell thrusters 20 Side to Side Push ups 10 Burpee Pull Ups 20 Side to Side push ups 30 Empty Barbell Thrusters 40 KB Swings 50 V-ups Optional Finisher: 1000m
