Warm up:

(2 minutes of light cardio, Row/Bike/Run)

2 Rounds:

12 alternating lunges w/ sampson stretch

10 alternating down dog toe touches

8 Boot strap squats

2 Rounds:

10- Primal Push throughs (Down to up dog and squeeze)

5 – Tempo Knee Pushups (2 seconds down, 2 seconds up)

5 per side – World’s Best Stretch

Conditioning: (17mins)

EMOTM x 5 Mins

1 Round of:

5 Pullups/ring rows/ or 7 KB Sumo Deadlift High Pulls

10 Pushups

15 Squats

*Adjust reps as needed to complete the work under 40 secs the first few sets

rest 1:00

EMOTM x 5 Mins

Row 200/150m

or

Bike x 12/7 cals

or

Run 100m

rest 1:00

EMOTM x 5 Mins

15 KBS

Max V Ups in remaining time

Cooldown:

Accumulate 1:00 Side Plank on each side

10 Grasshopper twists each side