A. GENERAL (6:00)
EMOM 6
odd- 12-20 Jumping Jacks + 6 Alternating lunges
even- 12-20 Plank Shoulder taps

B. MOBILITY / ACTIVATION (1:30)
Scorpion Stretch
20 total reps

C1. SPECIFIC (5:00)
DB Bent over Row
Find appropriate DB weight for working sets
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Feet elevated glute bridge
5/5 Not elevated
5/5 Feet elevated as needed

C2. SPECIFIC (3-5:00)
Get ready & Set-up for workout.

3 sets
10/10 Feet elevated Glute Bridge
15/15 DB Bent over row

-Rest 2:00 b/w-

Score: Weight on DBs
TC: 12 minutes
KG: N/A

Scaling Options
Beginner
Single leg glute bridge on ground

Intermediate
As written

EMOM 15
1- 45 sec Air squats
2- 45 sec Sit-ups
3- 45 sec Burpees

Score: Reps
TC: 15 minutes
KG: N/A

Scaling Options
Beginner & Intermediate
As written

DB Alternating Bench press
3 x 12, moderate to heavy load

Goal: Upper body Pressing Accessory