Workout

EMOM x 24 MINUTES*

MIN 1 - Row for Cals

MIN 2 - Up-Down Box Jump (24/20)

MIN 3 - KB Farmer Carry (AHAP)

MIN 4 - Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Capacity Work

EMOM x 24 MINUTES*

MIN 1 - Row for Cals

MIN 2 - Up-Down Box Step up

MIN 3 - KB Farmer Carry

MIN 4 - Sit-Ups

*:45 work / :15 rest for all movements

OPTIONAL FINISHER

"RUMP PUMP"

3 SETS

25 Glute Bridge-ups

into...

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

HOMEWORK

Make up

or

REST

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