monday

Warm-up

​EMOM x 12 MINUTES
MIN 1 - :40 Alt. Single Leg RDL*
MIN 2 - :40 Marching Plank
MIN 3 - :40 Glute Bridge-Ups
MIN 4 - :20/:20 Single Arm KB Bent Over Row

*KB optional, move with control.

Metcon

​FOR TIME*
30-30-20-20-10-10
Russian KB Swings (24/16)|(16/12)
Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set "must be" Unbroken.

(Score is Time)

Finisher

​ON A 5:00 RUNNING CLOCK...
Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups