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.
15 push press 95/65
15 box Overs 24/20
16 total lunges shoulder rack 40-50/30-35
16 Alt Push-ups plate or Bosu
Section 2 - 2parts
DB 50/35 16min time cap
Part 1 (2 rounds)
5 down and back turf sprints
12 front rack squats 50/35
5 down and back turf sprints
12 pull ups
after 2 rounds: 1 min rest
Part 2 (2 rounds)
5 sprints
12 total-6 each SA hang clean and Press
5 sprints
12 burpee over DB
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