Section 1 EMOM-every minute on the minute
You have one minute to complete each rep or cal count. The top of each minute starts your next movement.
Equals 4 laps around all movements
Mixture of upper, lower and cardio movements.
12 Bench press- reg: 60/35. close grip: 20
8 Rig Back squats 185/125
10 each side KB single arm rows 70/45
AMRAP- As many rounds as possible
Finishing each movement and going to the next.
16 min time cap
12 Box overs
10 RDL 115/85
5 push press 115/85
8 burpee over BB