EMOM x 4 MINUTES (:45 ON / :15 OFF)

MIN 1 – Alt. Samson Lunges

MIN 2 – Yoga Push-Ups

MIN 3 – Jefferson Curls w/ Wall Ball

MIN 4 – Kang Squat w/ Wall Ball

Into…

AMRAP x 6 MINUTES

8/6 Cal Bike

6 Sit-Ups

6/6 Split Squats

6 Wall Ball Shots

25/20 Cal Assault Bike*

25 Sit-Ups

25 Wall Balls (20/14)**

**Option for Unbroken

(Score is Time)

*C2: 40/30

Echo: 24/20

KG WB: (9/6)

20/15 Cal Assault Bike*

20 Sit-Ups

20 Wall Balls (14/10)

(Score is Time)

*C2: 30/25

Echo: 20/16

KG WB: (6/5)

5/5 Sciatic Nerve Floss

10/10 Banded Ankle Distractions

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

12-15 Heel Elevated 1+1/2 DB Goblet Squats

10-12 Strict Ring Pull-Ups

8-10 Strict Ring Dips

-Rest As Needed b/t Sets-

(No Measure)