Demo

7:00 :30 Hanging Knee Tucks :30 Lateral Shuffles 7:00 :30 Parallette Burpees :30 Parallette Mt. Climbers 7:00 :30 Box Jumps :30 Box Rodeos 7:00 :30 Singles/DU :30 Single DB Curls

To Start 8:00 Alt. EMOM Minute 1: Singles/DU Minute 2: 20-24(t) Alt. Single DB Curtsey Lunges 9:00 2 Rounds 1 Power Clean 8(t) BB Front Racked Reverse Lunges - :30 Flutter Kicks *Every 3:00 16(t) BB Lateral Shuffle and Tap 9:00 2 Rounds 8 Deficit Sumo Squats 8(t) Low Cossack Squats - :30 Bear Pose Hold *Every 3:00 20(t) Plate Lateral Shuffles 2:30 1:00 Max Air Squats :30 Rest 1:00 Max Air Squat *Try To Match Your First Number

To Start + Finish 6:00 Partner A: :50 Studio Sprints Partner B: :50 DB/KB Front Rack Marches - Every :10 complete 1 Push Jerk 6:00 4x8 Strict Pull-Ups :30 Rest - :30 Banded Dead bugs :30 Anchored Seated Band Bicep Curls 6:00 4x8/s KB Chain Saw Rows :30 Rest - :30 KB Triceps Extensions :30 Alt. Plank Reach Backs 6:00 4x8 DB Floor Presses :30 Rest - :30 Alt. Single Leg V-Ups :30 4/s SA DB Hang High Pulls