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 Push Press 95/65 +115/85
8 Burpee Box Jump over 24/20
12 standing OH Tricep extensions 50/35
Sec 2 for time: CAP 16min
4 Rounds: BB 95/65
8 Thrusters
12/10 pull-ups or 4 muscle ups
8 Lunges
8 Palms out row
25/50 DU singles
rest 1:00 min
Comments