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
12 BB Push Press 95/65 +115/85
12 Box overs 24/20
10 DB squat cleans 50/35
Sec 2 for time: CAP 16min
4 Rounds: BB 95/65 +115/75
8 OH Squats (scaled front squats)
10 pull-ups or 4 muscle ups
10 Single leg DL
10 bent-over row
200m sprint
rest 1:00 min
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