Warmup
30 sec shoulder taps
30 sec seal jacks
30 sec butt kicks
EMOM 8
M1 - 10 db thrusters
M2 - :30 sec farmer carry
1 min break
EMOM 9
M1 - 6 dvl presses
M2 - :40 sec hand stand hold
M3 - :40 sec crossbody V-ups
1 min break
Cardio
4 rounds
- 20 sec 30’ shuttle runs
- 20 sec side shuffles
- 20 sec sit outs
- 20 sec mountain climbers
- 30 sec break
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
