Warm Up: 

• 200m 

• 20 walking lunges 

• 15 hand release push ups 

• 50 jump rope 

• 20 sec right side plank

• 20 sec left side plank

• 50 sec plank on elbows

Push Press: 3,3,3,3,3
Build to a heavy 3 set 

EMOM 20 Minutes or 4 Rounds 
1) 12/8 Cal 
2) 20 sit ups 
3) 15 Ring Rows 
4) 10 Burpee 
5) Prowler Push Down and Back 
* scale reps as needed to keep on pace*
**rest on minute 6 as needed 

Finisher: 3 Sets 
30 sec weighted hollow body flutter kicks  (hold weight over chest)
10 tuck ups 
5 V Ups