EMOM for 15 minutes

First Minute: Front Squat 5 reps at 75%

Second Minute: 6-10 Generic man makers (with a pair of dumbbells set up in the push up position and pull one dumbbell to your shoulder and then back down again, then do the other side to complete 1 rep.)

Third Minute: Push ups 10/7 reps.


3-5 rounds of:

Row or bike 20-10 calories

10-20 GHD sit ups or V-ups

10-20 Hip and Back extensions or Supermans