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Warm Up 1x:
–50 Jumping Jacks
–15 Air Squats
–10 Scap Push Up
–10 Scap Pull Up
Warm Up 1x:
–50 Forward Jumping Jacks
–10 Sit Up w/ Medball
–2-3 Strict Pull Up or 5 Ring Row
–10 Wall Balls
–5 Push Ups or Push Up Variation
EMOM 40 min:
Min 1: Bike (moderate pace)
Min 2: 10 Sit Up w/ Medball + 5 Strict Pull Up
Min 3: Row (moderate pace)
Min 4: 10 Wall Ball (20/14) + 5 Push Up
EMOM 40 min Scaled Version:
Min 1: Bike (moderate pace)
Min 2: 10 Sit Up + 5 Banded Pull Up or Ring Row
Min 3: Row (moderate pace)
Min 4: 10 Wall Ball (14/12) + 5 Knee Push Up
Post Work 1x:
–2-3min Pigeon Stretch
–2-3min Couch Stretch
