Workout of the Day

3 SETS FOR QUALITY
16 Slow Seesaw Knee to Chest*
12 Pike Push-Ups (Box or No Box)
1:00 EZ Row

*From hollow position, alternate legs in seesaw pattern

(No Measure)

Movements:

Push Up | Row

3 SETS
200m KB Suitcase Carry (53/35)|(35/26)
20 HR Push-Ups
20 Slam Balls (30/20)|(20/10)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Movements:

Kettlebell Swing | Push Up | Slam Ball

At Home

Full Length Video: https://vimeo.com/447632596/e6b4a6294a

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Perfect Push-Ups into Max Single Unders

(No Measure)

Movements:

Jump Rope (Single Under) | Push Up

AMRAP x 5 MINUTES
12 Crossbody Mountain Climbers w/ Pause*
8 Step-Back Burpee + Extra Push-Up**

*Pause with Knee to Elbow
**1 Rep = Step-Back to Plank + 2 Push-Ups + Stand & Jump

(Score is Rounds + Reps)

Movements:

Burpee | Kettlebell Swing | Knees-to-Elbows | Push Up

EMOM x 24 MINUTES
MIN 1 – Max Alt. Sit-Thrus
MIN 2 – Elbow Plank
MIN 3 – Max Burpees + Side Shuffle*
MIN 4 – Max Double Unders
MIN 5 – Max Effort Cardio Choice
MIN 6 – Rest

*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back

(No Measure)

Movements:

Burpee | Jump Rope (Double Unders)