Warm Up:  EMOM

1. Bike (40 - 60 RPM) 
2. Single under 
3. Lunge 
4. Plank on rings ( scale to reg plank) 
5. Spiderman

Prep for squat as needed

Front Squat:  
Every 2 minutes x 4 sets
10 front squats
*work up to a challenging 10 set
*even loading across all sets

EMOM x 21 minutes

1. Row 200m/175m
2. 15 Kb Swing/ 15 Medball sit ups
3. 5 Man Makers
   *scale reps as needed
   *alternate kb swings and sit ups each round (not all in one round) 

EMOM x 6

• 8 Hollow rocks
• 6-8 Tuck Ups 
• 6-8 Vups