Warmup
30 sec shoulder taps
30 sec jumping jacks
30 sec hollow rocks
EMOM 12
M1 - 8-10 barbell strict press
M2 - 10-15 lateral shoulder raises
M3 - 15 knee tucks with hip lifts
1 min break
EMOM 12
M1 - :30 sec alternating hammer curl to single arm db press
M2 - :30 sec slow bicycle crunches
M3 - :30 sec pull-ups AMRAP
M4 - :30 sec DU’s
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
