Warmup
AMRAP 5 minutes
10 burpees
30 high knees/30 butt kicks/30 jumping jacks/30 mountain climbers (alternate rounds)
Strength/Conditioning - rest 1-2 minutes between AMRAPS
AMRAP 5 minutes
Weighted Walking Lunges*
EMOTM - 12 KB Swings
AMRAP 5 minutes
Wall-walks (OR PUSHUPS)
EMOTM - 12 KB Swings
AMRAP 5 minutes
Wall-Sit (OR JUMPING SQUATS)
EMOTM - 12 KB Swings
Cash_Out - 2 rounds
40s hollow hold, 20s rest
40s plank up downs, 20s rest
40s anchored sit-ups with tempo eccentric, 20s rest
40s cork-screws, 20s rest