A) Coaches Choice Warm-up
B) EMOM For 14 Min Do:
Odd – Rope Climb x1-2
Even – Handstand Push-up x8-10
rest 2 min
EMOM For 6 Min Do:
Push-up x10
C) 5 Min Max Cal Assault Bike
rest 7 min
3 Min Max DB Man Maker (50/35)
HIIT
“Rowling”
20 Min EMOM – :40 seconds max effort
- Rowing
- Renegade Rows
- Assault Bike
- Abdomen Bicycles
(Abdomen Bicycles one leg extended at all times, not making circles with legs
