THURSDAY

Warm-Up

8:00 EMOM

min 1: 12/9 Calorie Row

min 2: 6 Lateral Burpees over the Rower

min 3: 12 Crossover Step-Overs

min 4: 8 Step-Down Box Jumps

*May add light loads to the crossover step-overs if desired

3 Sets

Minute 1: 18/15 Calorie Row

Minute 2: Max Burpee Box Jump Overs 24/20’’

Minute 3: Rest

Minute 4: 15/12 Calorie Ski Erg

Minute 5: Max Distance Sled Push

Minute 6: Rest

Minute 7: 12/9 Calorie Echo Bike

Minute 8: Max DB Snatch 22.5/15

Minute 9: Rest

Optional Accessories

For Quality:

6:00 EMOM

Minute 1 - :30 Disc Inch Worms

Minute 2 - :30 Hanging Flutter Kicks

Minute 3 - :30 Weighted Russian Twists

The goal is to go unbroken for the :30 working windows, so pick loads for the Russian twist or a bent knee flutter position as needed.