DAY ONE
EMOM – 10 min
min 1 – Front Squat @1311 x 5
min 2 – Push up and plank banded row x 5 + 10/10
—
For Time:
Buy in, 800 m
…into…
Then, 3 Rounds
SA DB OH walk: 50’/50′
Manmakers: 9, 7, 5
Plate Loaded Sit-up: 25
…into…
Buy Out, 800 m
*25-minute cap
DAY TWO
2 Rounds
Run, Bike, or Row: 1 min
Rest: 1 min
Run, Bike, or Row: 2 min
Rest: 2 min with 1 min plank
Run, Bike, or Row: 4 min
Rest 4 min with 30” Hollow hold and 20 leg lower
*Pick one piece of cardio for the whole thing