Warm Up:
EMOM:
200m
Jump Rope
sit up
rope slam
downward dog
Performance:
4 Rounds 1:00 @ each station :20 transition
- KB Swing
- Bench Press (#135/#75)
- Cal Bike
- Renegade Row (#30/#20)
- Hollow Rock
Rest 1:00
Fitness:
- KB Swing
- Db Bench Press
- Calorie
- Chain Saw (switch side at 30 seconds)
- Hollow Hold
Rest 1:00
Cashout: 2-3 sets
15 Tuck Ups or V Ups
12 Tricep Pull Down
10 Db Curl