EMOM for 20 mintues:
25 seconds each side of half MedBall Russian Twist L then R
10 Ring Push-Ups into Ring Plank until 50 seconds
30 Second Hollow Hold into 10 Second Knee to Elbow hold each side
Sled Push (both directions)
25 Second Contralateral Plank each side
20 min AMRAP:
10 Plank Up Downs
200m Run
10 Plank Up Downs
20/16 Cal Ski
10 Plank Up Downs
20/16 Cal Row
10 Plank Up Downs
20 Wall Balls
10 Plank Up Downs
20 Burpees
Notes:
L1: 10/8, no push-up burpees
L2: 14/10
Rx: 20/14