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.
16 min
Equals 4 laps around all movements
Mixture of upper, lower and cardio movements.
12/10 Rowers/bike
10 BB Hang Clean & Press 95/65 +115/85
8 Burpee Box Jumps 24/20
8 lunge Bicep curls 30/20 while in a low lunge 2 double arm bicep curls. (8 lunges to 16 curls)
Sec 2 for time: CAP 16min
4 Rounds: single DB/KB 55-50/35 & single 20/15
8 single arm OH Squats
15/12 pull-ups
8 Burpee over DB
8 each side Single arm Rows
40 Russian twist single DB 20/15
rest 1:30 min
Rx 15:08
15:13 RX
13 min 39 sec 35lbs band on pull ups