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 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: BB 95/65
8 OH Squats option front squats
12/10 pull-ups
8 Burpee over BB
8 Bent-over rows
40 Russian twist single DB 20/15
rest 1:30 min
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