A. Alt. EMOM x 12 Min (Focus On
Quality Movement)

A1. 5-7/5-7 Single Leg Romanian Deadlift
A2. 6-8/6-8 Single Arm DB Bench Press
A3. 5-7/5-7 Single Arm Overhead Split Squat (Or in Front Rack if Needed)
A4. 6-8/6-8 Birddog Row on Bench

Rest 2 Min

B. AMRAP x 16 Min @Comfortable Tempo
600m Bike/300m Run/60 Double Unders (100 SU)*
30 Toe Touches vs. Heel Taps (Alternate Between Rounds)
30 Airsquats
20 Double KB Push Press (Light to Medium Weight)
20 Jumping Lunges (Scale to Reverse Lunges If Needed)
600m Bike/300m Run/60 Double Unders (100 SU)*

*Choose Two of These Cardio Movements. You do one
at the Beginning of Each Round and the Other at the End of
Each Round.