Warm Up:

200 Rope Contacts

Inchworm 30’

10 Push ups

Broad Jump 30’

10 Calf stretches while in push ups position

10 KB deadlifts

10 KB Russian Swings


10 Minute EMOM:

Odd- 10 Calorie Row

Even- 20 Double Unders


3 Min rest then…


16 Minute EMOM:

Odd- 10 Burpees

Even- 15 Kettlebell swings (53/35)


Make the first EMOM about keeping a good pace and breathing the whole time. Make the second EMOM about sprinting through the work, and resting the remainder of the minute.


DU – DU attempts or Penguin Jumps

KBS – as needed

Cool Down:

Calf stretch on rig – 2 min per


Banded lat stretch – 2 min per


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s