Warm Up:  EMOM: 

1. 200m

2. Bike 10/7 Cal

3. Step Up

4. Band Pull Apart

5. Good morning

10- 8 - 6 - 4 - 2
Bench Press 
Pull up/ Lat Pull Down 
Split Squat 

• Find a heavy 10 set on each move then begin starting the superset

• Work up in weight on each if possible

Spice GurlZ

20 minute EMOM

1- 25 KB Swings

2- 10/8 Calorie

3- 16 Over Head Plate Lunges

4- 20 Hollow Rocks/ Tuck Ups 

Finisher: 2 Rounds 

• 12 reverse fly 

• 12 front delt raise 

• 12 skull crushers