EMOM x 6 MINUTES

MIN 1 – :20 Wall Sit + Max Air Squats

MIN 2 – :20 Plank + Max Alt Toe Taps

MIN 3 – :20 Hollow Hold + Max Up/ Downs

EMOM x 6

MIN 1 – 10 Box Jumps + Pike Hold on box

MIN 2 – 10 DB Push Press + Max Burpees

MIN 3 – 10 Goblet Squats + Hollow Hold

1:00 Hollow Hold

:30 Handstand or Pike Hold

1:00 Wall Sit

-Rest 1:00 b/t Sets-

(No Measure)

ON A 5:00 RUNNING CLOCK…

Max DB Shoulder to Overhead (50/35)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max Box Jumps (24/20)

(Score is Total Reps)

KG DB: (22.5/15)

ON A 5:00 RUNNING CLOCK…

Max DB Shoulder to Overhead (35/20)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max Box Jumps (20)

(Score is Total Reps)

KG DB: (15/10)

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

1-2 Ring Muscle-Up or Feet Assisted Muscle-Ups

(Score is Total Reps)