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 DB RDL 60-70/40
12/10 pull ups
12/10 cal rower
15 Push Press
Section 2
AMRAP- As many rounds as possible
Finishing each movement and going to the next.
16 min time cap
10 box jumps 24”/20”
10 snatches 50-55/35
10 Bear Rows 50-55/35
30 Russian twists 20/15
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