A. EMOM x 20 min:

1 – 10-12 Tough Med Ball Slams / *10-12 Banded KB Swings / **10 Alternating DB Snatches (70/50)

2 – 12-15 Wall Balls / **15 Wall Balls (30/20)

3 – 40 Sec Bike/Row/Ski @ 80-85%

4 – 40 Sec FLR / *15 Sit Ups + 30 Single Unders / **12 TTB + 30 Double Unders

5 – 1 Suicide Run

B. 2-3 Rounds For Quality:

12-15 Seated Banded Hamstring Curls per leg

12-15 Single Leg Calf Raises per leg (foot elevated)

6-8 Lightly Loaded Jefferson Curls

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