A) EMOM x 5-6 sets

1: 12/9 cal row

2: 4-8 burpee box jump overs (24/20”)

3: 6-10 strict pull-ups

4: 10-12 front rack alternating reverse lunges (115/75)

5: 4-8 strict handstand push-ups

 

B) 3 sets for quality:

– 20 alternating elevated psoas marches

– 8-10 ab wheel roll-outs