WARMUP
AMRAP x 10 MINUTES*
5/4 Cal Machine
10 Step-Ups → 10 Step-Overs
10 KB Deadlifts → 10 RKBS
10 Dead Bugs → 10 Sit-Ups
10 Alt. Groiners → 10 Cat Cows
*Switch to 2nd movement at 5:00
WORKOUT
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – :45 Russian KB Swings (Athlete Choice)
MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice)
MIN 5 – :45 Sit-Ups
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
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