Warm Up:

3 Rounds:

Row/Bike/Run x 150m/7/5 cals/100m

10 alt. Lunges w/twist

10 alt. Box Step overs

2 Rounds:

7 Medball Thrusters w/ 2 sec pause in the top and bottom

7 alt. Lateral Box Step Overs (no weight)

Workout:

EMOTM x 15 Mins

1) Row 200/150 M or Bike x 12/9 cals

2)20 Medball Thrusters or Wallballs

3)12 MB Box Step Overs