EMOM for 20 mintues:
10 Tempo Bulgarian Split Squats L (3 seconds concentric/eccentric)
10 Tempo Bulgarian Split Squats R (3 seconds concentric/eccentric)
30 Second Hollow Hold into 10 Second Knee to Elbow hold each side
Sled Push (both directions)
25 Second Contralateral Plank each side
20 minute AMRAP:
50 Foot Walking Lunge
20 Burpees
50 Foot Walking Lunge
20 Box Jump Overs
50 Foot Walking Lunge
2/2 Turkish Get-Ups
Notes: Lunge is unweighted, 1 Rep =25 feet
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg