Warm Up:

• 400m or down and backs 

• lateral band walks 

Performance:EMOM x 20 Minutes

Minute 1- :20  Push-Ups

Minute 2- :20  Sit-Ups

Minute 3- :15/10 Cal Bike

Minute 4- :45 - REST

scale reps as needed 

EMOM x 20 Minutes 

• 10/7 Cal 

• 15 - 20 sit ups 

• 15 Ring row 

• Prowler Push down and backs 

• rest 

Cashout:  2-3 rounds of 
7 second levels