Warmup
30 sec butt kicks
30 sec jumping jacks
30 sec hollow rocks
Workout 1
EMOM 12
M1 - 150 M row
M2 - 8 burpees over rower
M3 - 15 sit-ups
1 min break
Workout 2
EMOM 12
M1 - 4 laps shuttle run
M2 - 30 DU’s/60 single unders
M3 - 20 sit outs
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
