20 minute EMOM @75%
1 – Assault Bike
2 – 30-sec Ring FLR
3 – Assault Bike
4 – 30-45-sec Dumbbell Death March (light)
+
10 minutes @85%
11 Box Jumps @24″
11 KBS @32kg
11 Wallball @20/14-lbs
11 Burpees
+
20 minute EMOM @75%
1 – Row
2 – 30-sec Swiss Ball Straight Leg Bridge
3 – Row
4 – Dumbbell Walking Lunges (light)
