Warm up:

2 Rounds (4 minutes) NO REST BETWEEN MVMNTS & ROUNDS

:30 Jog in place

:30 Standing Windmill (Wide legs, one hand behind head, other hand reaches down to touch opposite foot, back to standing)

:30 Grasshoppers Right leg

:30 Grasshoppers Left leg

Conditioning: (34 mins)

EMOTM x 4 Mins

Row/Bike/Run x (200/150)(10/7 cals)(100 M)

rest 2:00

EMOTM x 4 Mins

10 Hang Power Cleans

rest 2:00

EMOTM x 4:00

:30-:45 Plank

rest 2:00

–Repeat for 1 more full set-

Cooldown:

1 set of your cardio piece at a very easy pace (run becomes a walk)

Clean up!