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 KB jump overs

rest 1min

Team Workout

In teams of 2

AMRAP 30 Minutes

• 30 Wall Ball Shots

• 30 Burpee Box Jumps

• 600 Meter Row

Note: Only one athlete can be working at a time.