3 ROUNDS
1:00 Legs Only Bike*
10 Alt. Quad Heel Taps
8/8 Lateral Box Step-Ups
25ft Side Shuffle (each direction)
5 Jumping Air Squats

*2nd Round: Arms Only
3rd Round: Arms + Legs

4 SETS
1:00 EZ Bike
:45/:45 DB Goblet Elevated Curtsey Squat
:45/:45 DB Filly Hold*

*Hold one DB in the Front Rack and one DB OH. At :45 switch sides.

-No Rest b/t Sets-

(Score is Weight)

EMOM x 24 MINUTES
MIN 1 & 2 - Cal Bike*
MIN 3 & 4 - 10 DB Goblet Step-Ups (50/35)|(35/20) + Max Box Jumps (24/20)

*R1 & R2 - 25/20 Cals
R3 & R4 - 27/22 Cals
R5 & R6 - 30/25 Cals

(Score is Reps)

KG DB: (22.5/15)|(15/9)