m

M30

For Time: 100 Line Hops or Jumping Jacks 40 Squat to Overhead Reach 100 Line Hops or Jumping Jacks 30 Squat to Overhead Reach 100 Line Hops or Jumping Jacks 40 Squat to Overhead Reach

EMOM 16 Minutes Minute 1: 15 Chair/Box Dips Minute 2: 15 Push Ups Minute 3: Max Line/Plate Hops Minute 4: Rest SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME

4 Sets Minute 1: Max Bulgarian Split Squat (switch legs at 30 seconds) Minute 2: Max Box/Chair Dips Minute 3: Max Mountain Climbers Minute 4: Rest

Partner Workout (spit reps as desired) 60 Box Step Overs (24"/20") 80 Wide Leg Pike Shoulder Taps (L+R=1) 100 Sit Ups 80 Wide Leg Pike Shoulder Taps (L+R=1) 60 Box Step Overs (24"/20")

50 Towel Rows or 50 Bodyweight Renegade Rows (25 each side) 400m Run 21 Squat to Overhead Reach 800m Run 21 Squat to Overhead Reach 400m Run 50 Towel Rows or 50 Bodyweight Renegade Rows (25 each side)

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