EMOM x 12 MINUTES
Min 1- :40 Shuttle Run
Min 2- :40 Russian KB (or DB) Swing
Min 3- :20 Russian Twist + :20 Hollow Hold

AMRAP x 25 MINUTES
400m Run
25/20 Cal Bike
20 Barbell Good Morning*
15 Strict Sit-up

*GHD Hip Extension can also be performed

(Score is Rounds + Reps)

3 SETS FOR MAX REPS
DB Deficit Push-ups
DB Bent Over Row
DB Hammer Curl

-Rest as Needed b/t Sets-

(No Measure)