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