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Warm Up:  1 Round
2 Minute Jump Rope
1 Min Plank
:30 Push Ups
15 Bent Row


Performance:
EMOM x 20 Minutes
Minute 1- 200m 
Minute 2- 20 Push Ups
Minute 3- :15/11 Cal Bike
Minute 4- :45 - REST
scale reps as needed 


EMOM x 20 Minutes 

  • 12/9 Cal 

  • 20 sit ups 

  • 15 Ring row 

  • Prowler Push down and backs 

  • rest 


Cashout:  3 Rounds:
7 second levels

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