WARMUP
AMRAP x 10 MINUTES*
7/5 Cal Machine
10 Alt. Cossack Squats → 10 Alt. Lunges
10 Scap Push-Ups → 5 Push-Ups to Pike
10 Alt. Dead Bugs → 10 Sit-Ups
10 Ring Rows → 5 Scap Pull-Ups
*Switch to 2nd movement at 5min mark
WORKOUT
EMOM x 30 MINUTES
MIN 1&2 – Max Cardio Choice
MIN 3 – :45 Strict Pull-Ups or Ring Rows
MIN 4 – :45 Push-Ups
MIN 5 – :45 Lunges
MIN 6 – :45 Sit-Ups
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
(No Measure)
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