Warm up: 6 minute AMRAP for quality: -6 Calorie Row/Bike, 100m jog -12 alternating shoulder taps -20 Lateral Hops -8 empty bar or light DB strict press -6 step in/out burpees Build: Shoulders EMOTM x 12 Mins: Evens: 8 Push Press with a 3 sec negative Odds: 50 Double Unders or Jumping Jacks Conditioning: Every...Read More