EMOM x 9 MINUTES
Min 1 - :40 Cardio of Choice
Min 2 - :30 SeeSaw Bent Over Row
Min 3 - :20 Banded Pull Aparts + :20 Shoulder Taps

EMOM x 20 MINUTES
MIN 1 - :50 Plank*
MIN 2 - :50 Cardio of Choice 1
MIN 3 - :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)
MIN 4 - :50 Cardio of Choice 2
MIN 5 - :50 DB Heel Taps

*Round 1: Front Plank (Elbows or Hands)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank

(No Measure)

KG DB: (22.5/15)|(15/10)

2:00 Forward Fold
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (R)
2:00 Frog Stretch
2:00 Saddle Pose

(No Measure)