Warm Up:
Down and Back: High Knee, Butt kick, Kick Outs; Walking RDL; Lateral Shuffle
60 Sec Bike @ 40-60 RPM
50 Sec Jump Rope
40 sec Plank (any variation)
30 Second Hollow Hold
20 Sec Superman
10 Push Ups
E2MOM x 20 Minutes:
Min 1&2: 20/15 Cal Row + Max Ring/ Reg Dips or bench Dips
Min 3&4: 200m Run + max pull ups/ ring rows
*score equals dips and pull ups
*2:00 window for each working period
Finisher: 3 sets:
30/30 Flutter kicks (plate held at lockout)
30/30 russian twist
*kicks should be controlled and intentional…6” off ground with legs extended