A. Strength

EMOM X 16 minutes

Min 1: :45 Single Arm Suitcase Hold (R Arm)

Min 2: :45 Single Arm Suitcase Hold (L Arm)

Min 3: :45 Hollow Hang from Rig

Min 4: Rest

B. Conditioning

12 minute AMRAP

200m run or 250m row or .38 mile bike

12 Medball Cleans (20/14)

:30 side plank (R)

:30 side plank (L)

If you want to level-up challenge yourself to complete all runs in sub :55 seconds.

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike