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Warm-Up

3 Sets:

3 Inchworms
10 Pineapple Pickers
10 Halo Reverse Lunges

WOD

EMOM for 27 Minutes (9 Sets):

Minute 1: Supine Barbell Row x 5 Reps
Minute 2: Row x 10/8 Calories
Minute 3: Deficit Push-Ups or Push-Ups x 10 Reps

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Sweat class

Warm up

3 Sets:

20 jacks
10 knee hug to lunge
10 banded pull aparts
3 Inchworms

WOD

20 Minute AMRAP:

Every 2 Minutes, Complete :10 of Mountain Climbers

100 Meter Run/125m Row/:30 jog
6 Lunge,Lunge, squat complex
12 Pull ups/ring rows/ banded pull-downs
12 Toes-to-bar/toes-to-post