•Warmup:
3:00 Jog-Starting at 0:00 and every 15 seconds complete 1 Burpee
10 Laying Scap Slides
10 Scap squeeze to Elbow touch
10 Scorpions
10 Iron Crosses
•EMTOM 24:00 Alternating
Min. 1- 20 Shoulder to Overhead
Min. 2- 20 Weighted lunge pulses (10 each)
Min. 3- 15 Half Burpees+Max Mntn Climbers
Min. 4- Rest
•Accessorize:
AMRAP 6:00
20 Glute Bridge feet elevated
20 Floor Presses
10 Leg raises with weight over chest/arms extended