EMOM x 10 MINUTES
MIN 1 - :50 Bike @ MOD PACE
MIN 2 - 10 Scap Push-Ups + 7 Push-Ups
MIN 3 - 10/10 Crossbody KB Deadlifts
MIN 4 - 12 Deadbugs
MIN 5 - 10 Up-Downs

*Athletes can keep Warm-Up KB for Teaching. Grab an Ab Mat if needed for Teaching

"TABATA"

8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - Hand Release Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings (70/53)|(53/35)
Tabata 4 - Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Reps)

KG KB: (32/24)|(24/16)

FOR RECOVERY
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Couch Stretch (R)
1:00 Couch Stretch (L)
2:00-4:00 Squat Hold

(No Measure)