EMOM x 10 MINS
Odd- :30 Bike (increasing effort every round)
Even- :45 of Movement!

1st round= Alt Groiners
2nd round= KB DL
3rd round= RKBS
4th round= KB Upright Row
5th round= Plank Shoulder Taps

EMOM x 25 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - 20 Alt. V-Ups
MIN 3 - 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 - 20 KB Goblet Step-Back Lunges
MIN 5 - :45 Max KB Plank Touches*

*KB placed arm's distance in front of plank hold, alternate arms each touch.

(No Measure)