Warm-up
EMOM 9
1. 12/10 Calorie Row
2. 5 Kneeling Cross Chops each way
3. 12 Goblet Lunges
KB Shoulder Stability
-Windmill
-Arm-Bar Stretch
Strength
Push-press
3-3-3-3-3
WOD (15 Minutes)
100/80 Calorie Row
80 Kettlebell Lunges (2,1.5)
60 Kettlebell Swings (2,1.5)
Level 2- (1.5,1)
Level 1- (1,0.75)
Extra Work
EMOM20
ODD- 12/10 Calories on the Assault Bike
EVEN- 3 BACK SQUATS @75-80%