Warm Up:  

EMOM: 6 Min  

1) 12/8 cal bike 

2) Jump Rope 

3) Hollow Rock or Hold 

EMOM for 5 Min: 

• Run/ Row 200m 

EMOM for 5min

• 10 Wall Balls
• 10 Russian Twists

EMOM for 5 min

• 5 Ring Rows
• 10 Bench Dips
• 15 Lateral overs

EMOM for 5 Min

• 10 SDHP
• 20 Plank Toe Taps or Plank Jacks 

*rest 1 minute between each EMOM segment
*repeat a speed round completing 2 rounds at each station

Finisher: 2 Sets NFT 

• 8/8 single arm kb row (AHAP) 
• 1:00 weighted plank