Warm Up: 3 rounds
200m Jog/Ski or Row
5 Push Up
8 Ring Row
10 air squat

10 MINUTE EMOM

1st Minute - 12-15 Db clean and press or Plate Ground to Overhead

2nd Minute - Recovery Row (stay moving at a pace that allows you to go back to clean and press)

Rest 1-2 minutes between EMOMS

10 Minute EMOM

1st Minute - 20 sit up or tuck up

2nd Minute - 11/9 Cal bike

10 Minute EMOM
1st Minute - Prowler down and back
2nd Minute - 11/9 Cal Ski