Grab a single DB, you’ll need it for EMOM 2 & 3!!

EMOM x 4 MIN
ODD- :45 Groiners
EVEN- :45 Inch Worms + Push-Up

EMOM x 4 MIN
ODD- :20 Single DB DL (inside the feet)/side
EVEN- :45 Up-Downs

EMOM x 4 MIN
ODD- :45 Sit-Ups
EVEN- :20 SA DB Strict Press/side

AMRAP x 20 MINUTES
40 Single DB Front Squat (50/35)|(35/20)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

FOR RECOVERY
7:00 of Yoga Flow...

1:00 Dragon (L)
1:00 Dragon (R)
2:00 Forward Seated Fold
1:00 Saddle Archer (L)
1:00 Saddle Archer (R)
1:00 Rebound Recovery

(No Measure)