EMOM 12:

Min 1) Box Jumps for height x 5

Min 2) Back Squat x 6 (start at 60% and add weight

Min 3) Rest

METCON

30/24 Cal Row

50 Wall Ball (20/14)

30/24 Cal Row

50 Double DB/KB Alternating Lunge (50/35) (25 ea leg)

30/24 cal row

OPTIONAL ADDITIONAL WORK:

A) Bike Intervals:

Every 2:00 x 8 (16:00 minutes)

10/7 Cal Sprint (100% All Out Intensity)