Warm Up: EMOM: 5 

1) 12/9 Cal Bike 

2) 15 Ring Rows 

3) Farmers Carry 

4) Jump Rope 

5) Hollow Rocks/ Hold 

EMOM x 20 Minutes 

1. 15/12 Cal Row 

2. 15 Up downs 

3. 15 Kb Swing 

4. :40 plank (any variation)

*scale reps to something you can get done in 40 seconds at a sustainable pace 

Cashout: 

• 1-10 

• Sit Up/ Russian Twist/ V Up 

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Strength Training:

• Standing Barbell Strict Press  = 5 x 3

• Seated Arnold Press = 3 x 8

• Cable Upright Row = 4 x 10

• DB Shrugs =  4 x 25