WARM UP
:30 ankle rolls L/R both clockwise/counterclockwise
2L high knees
:30 air squat – calf raise
2L high knee skip
:30 alt. active sampson
2L butt kicks
-then-
EMOM x 10 Minutes:
- 4L partner banded sprints
PART I.
EMOM x 20 Minutes:
- M1 – 10 db thrusters
- M2 – 15 monster band high pull + 5 HR pushups
- M3 – box jumps until :30 mark
- M4 – 20/20 monster band speed power core twists
- M5 – 20 American KBS
PART II.
With a 21 minute clock; perform 3 Rounds. Clock does not stop:
- 2 minutes – singles
- 2 minutes – rower
- 2 minutes – bike/TM
- 1 minute – rest