A. EMOM x 12min (6sets)
Min 1. OH Walking lunge x 40′, rest 60s
Min 2. Single KB overhead sit up x 10-12

B. 30:30 x 6sets
KBS (55/35)
Single KB S2OH
Goblet Squat
Burpee (no KB)
rest 1min

Team Workout

For time: Conga line style
20 Calorie row
30 Deadlifts (135/105)
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
200m Sprint
Teams of 4 (ideally 2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.