5-10 min Warm-Up

Then:

Stretch

Then:

3x200m Row @moderate pace

1 min rest in between sets

Then:
2×20 Barbell Front Squats – Light Weight

2×20 Barbell Push Press – Light Weight

1 min rest in between sets

Then:

EMON (Every Minute on the Minute) for 8 mins
Odd Min – 150m SkiErg +

Even Min – 20x KB Swings @20kg/44lbs women, men 24kg/53lbs

Then:

2 min Rest

Then:

EMON (Every Minute on the Minute) for 8 mins

Odd Min – 20x HR Push-Ups +

Even Min – 20x Box Jumps

Then:

2 min Rest

Every Minute on the Minute for 8 mins

Odd Min – 20x Wall Ball @6kg/14lbs women, men 9kg/20lbs

Even Min – 20x Cal Row

Then:

2-3 min Rest

Then:

For Time

400m Run

Then:

Cool Down

Then:

Stretch

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