Warm Up:

• 400m  

• lateral band walk down and back

• :60 Plank

Performance:EMOM x 20 Minutes

Minute 1- 20  Push-Ups

Minute 2- 25  Sit-Ups

Minute 3- 15/10 Cal Bike

Minute 4- 30 Farmers Carry

scale reps as needed 

EMOM x 20 Minutes 

• 10/8 Cal 

• 15 - 20 sit ups 

• 15 Ring row 

• Prowler Push down and backs 

• rest 

Cashout:  2-3 rounds of 
7 second levels