EMOM x 10 MINUTES (:45 ON / :15 OFF)
MIN 1 - Row EZ Pace → Row Mod Pace
MIN 2 - Cossack Squats → Bodyweight Lunges
MIN 3 - Tuck Hold → Sit-Ups
MIN 4 - Banded Pull Aparts → Banded Chest Fly
MIN 5 - Scap Push-Ups → Push-Ups

*Arrow means option to change movement in second round of warm-up

2 SETS
AMRAP x 12 MINUTES*
20/15 Cal Row
20 Alt. DB Farmer's Lunges (50/35)|(35/20)
20 Sit-Ups
20 DB Floor Press

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)

IN TEAMS OF 2...

2 SETS*
AMRAP x 14 MINUTES**
10 Alt. DB Farmer's Lunges (50/35)|(35/20)
12 Sit-Ups
10 DB Floor Press

-Rest 2:00 b/t Sets-

*While P1 works through a full round, P2 completes Max Cal Row. Once a full round is complete partners switch.
**Pick up where you left off.

(Score is Total Cals)

KG DB: (22.5/15)|(15/10)