EMOM x 8 MINUTES
MIN 1 - :40 Alt. Single Leg DB RDL*
MIN 2 - :40 Hollow Hold
MIN 3 - :40 Glute Bridge-Ups
MIN 4 - :40 Step Ups

*DB optional, move with control.
**Keep DB light for all movements in the Warm-Up

EMOM x 20
45 on / 15 off
Min 1- DB DL (athletes choice)
Min 2- Sit Ups
Min 3- Box Jumps (24/20)
Min 4- KB Front Rack Hold AHAP

(Score is Time)

KG KB: (24/16)|(16/12)