2 ROUNDS

100m Jog

5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups

5 Vertical Jumps → 5 Box Jumps

Into…

2 ROUNDS

150/100m Row

10 Scap Push-Ups → 10 Push-Ups

10 Up-Downs → 10 Burpees

Into…

2 ROUNDS

:30 Cardio Choice

20 Alt. Plank Shoulder Taps → 10 Alt. Plank Rotations

10 Alt. Deadbugs → 10 Sit-Ups

EMOM x 10 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Box Jumps or Step-Ups (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – 250/200m Row

MIN 2 – :45 Max Burpees or Push-Ups

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – :45 Cardio Choice (Shuttle Run, Bike, Ski, or Jump Rope)

MIN 2 – :45 Max Sit-Ups or Plank Hold

(No Measure)

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

(No Measure)