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Warm-Up

3 Sets:

20 Jumping Jacks
10 Pineapple Pickers
20 Mountain Climbers

WOD

EMOM for 24 Minutes (8 Sets):

Minute 1: Deadlift x 3
Minute 1: Double-Unders x 20 Reps
Minute 1: Alternating Pistols or Reverse Lunges x 10 Reps

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Sweat class

Warm up

3 Sets:

10 banded pull aparts
10 banded side steps
10 bow and arrow

WOD

EMOM for 20 minutes

Min1: 5-10 DB row
Min2: 20-30 double unders/40 singles/ 30 jacks
Min3: 5-10 floor press
Min4: 10 goblet lunges