2 SETS
6 Medicine Ball Kang Squat
6 Alt. Step-Ups
6 Barbell Strict Press
:45 Cardio
Into…
EMOM x 5 MINUTES (:30 ON / :30 OFF)
MIN 1 - Wall Ball Shots
MIN 2 - Barbell Deadlifts
MIN 3 - Box Jumps
MIN 4 - Barbell Push Press
MIN 5 - Cal Cardio
*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.
(Score is Weight)
*This is a classic benchmark, if you choose the Air Bike or Ski erg just make sure to comment it.
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)