At a slow pace:
10-8-6-4-2
Squat Thrusts
Air Squats
*Run 100 Meters after each round
Then,
Review:
– Handstand Hold or OH KB Hold
– Iso Dynamic Double KB Rows
– X-Band Walks
– Strict Push-ups

EMOM 10:
ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)
EVEN Minutes: 20s Handstand Hold

L2: (15s Handstand Hold)
L1: (20s Overhead KB Hold)

EMOM 10:
ODD Minutes: 15 Air Squats
EVEN Minutes: 15 Burpees

L2: (10 Reps of each)
L1: (10 Reps of Air Squat) (6-8 Reps of Burpees)

EMOM 10:
ODD Minutes: 10 X-Band Walks Left + Right
EVEN Minutes: 10 Strict Push-ups

L2: (Box Push-ups)
L1: (DB Triceps Extensions)