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Bike or Row 5xs:
:50sec Easy
:10sec Hard
2xs:
10 Spiderman
10 Lateral Lunge
5 Inchworm + Push Up
10 Wall Squats
Prime 1x:
8 MB Push Press
6 No Push Burpees
8 MB Squats
4 Burpees
6 Wall Balls
2 Burpees
20 minute EMOM
8 Wall Ball (20/14)
8 Burpee
Notes: These movements are completed in the same minute. If you fall off try lowering the reps by 2 or 3 on each min.
OTM x 20 min
5 Wall Ball (20/14) and
5 Burpee
Notes: These movements are completed in the same minute. If you fall off try lowering the reps by 2 or 3 on each min.
Same .
OTM x 20 min
8 Squat Jumps and
8 Burpees
Notes: These movements are completed in the same minute. If you fall off try lowering the reps by 2 or 3 on each min.
3 Rounds NOT for Time:
100′ Monster Walk
15 Banded Abmat Sit Up
10 Russian Swing (70/53)
Banded Lying Hamstring Curl 1x:
100reps
Couch Stretch 1x:
2min per side
