WARM-UP
EMOM x 6 MINUTES
Min 1 — Air Squats (EZ→Mod)
Min 2 — 3/3 SA DB/KB/BP Burpee
Min 3 — 6/6 BW Lunges
Min 4 — Air Squat (Mod→Hard)
Min 5 — 6/6 SA DB/KB/BP Push Press
Min 6 — 6/6 DB/KB/BP Front Rack Lunge
***HOME WORKOUT***
EMOM x 15 MINUTES
MIN 1 – :45 Max Run, Bike, or Row for Distance (or Max Burpees)
MIN 2 – 10 Backpack Devil’s Press
MIN 3 – 20 Alt Reverse Backpack Lunges
(No Measure)
AFTER PARTY
2 SETS
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest
(No Measure)
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