EMOM x 12
-Odd Min: 3 back squats (3 count lower 1 count fast up) 70% of 1 rm
-Even: :35 second Goblet Hold wall sit
4 Rounds
10 Cal Bike
50 Banded Squat Walks Right
50 Banded Squat Walks Left
10 Alternating Box Step-Ups (no weight)
1:00 Min Plank Hold on hands
If You have Time Left Complete:
-100 Rig/Banded Hamstring Curls
-100 Weighted Sit-ups (meaning feet underneath 2 heavy Dumbbells) no weight in hands !!
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