Warm-Up

3 Sets:

250 Meter Row
10 Reverse Lunges
10 Pineapple Pickers
:20 Plank

WOD

EMOM for 21 Minutes (7 Sets):

Minute 1 – KBS x 10 Reps D = 53/35 O = 70/53
Minute 2 – KB Goblet Reverse Lunge x 10 Reps
Minute 3 – Defecit Push-ups x 10 Reps 45/35 lb Plates

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Sweat Workout

Warm-Up

3 Sets:

20 Jacks
3 Inchworms
10 Pineapple Pickers

WOD

18 Minute AMRAP:

5 DB Push Press Right Arm
5 DB Push Press Left Arm
5 Burpees
5 Box Jumps/ Power Jumps
5 Cal Bike or Row or 20 Toe Taps