•Warmup
Massive Skretching
30 Controlled High Knees
30 Controlled Butt Kicks
30 Supermans
•WOD
EMOTM Alternating 12:00
Min. 1- 17 Burpees
Min. 2- 15 Burpees
Min. 3- 13 Burpees
Min. 4- Rest
*If you can’t complete all of the of the reps then give me Max reps for :50, :40, and :30 seconds
Rest 2:00
AMRAP 8:00
20 KBS
20 Wall Sit Marches holding same weight
20 Hollow Knee Ins
•Cashout:
3x:20 Single Arm Plank
Rest 1:00 between (:40 on/1:00 off)