A.
300m Run/Row
10 Pull-Ups
20 Lateral Lunges (10 each side)
20 Walking Lunges (10 each side)
20 DB Shoulder Press
then
B.
THE WORK…EMOM
0:00 – 10:00
Odd: 5 Power Cleans
Even: 5 Front Squats (from the ground)
then rest 3:00
0:00 – 10:00
Odd: 12 Wall Balls
Even: 6-8 Burpees Over Barbell/Wall Ball
then rest 3:00
0:00 – 10:00
Odd: Max Push-Ups
Even: 30 Double Unders
Then rest 3:00 (time permitting)
C.
5 Min Plank Challenge (rest when necessary)
