Warmup
Run 400m
3x 60 sec Plank
3x4-8 Glute Ham Raise
3x10 Knee Jumps
Strength
10 min EMOM
3 Muscle Ups + 3 High Box Jumps
WOD
3 Rounds
Row 20/15 Cal
10 DB Step Ups
Ride 20/15 Cal
10 DB Step Ups
REC
6 min EMOM
5 Wall Balls (30/20) (11/10')
Warmup
Run 400m
3x 60 sec Plank
3x4-8 Glute Ham Raise
3x10 Knee Jumps
Strength
10 min EMOM
3 Muscle Ups + 3 High Box Jumps
WOD
3 Rounds
Row 20/15 Cal
10 DB Step Ups
Ride 20/15 Cal
10 DB Step Ups
REC
6 min EMOM
5 Wall Balls (30/20) (11/10')