20 PVC Pass throughs
10 PVC Overhead Squat
1 Min Deep Squat
10 Goblet Squat
5 Inchworm
Cat-Camel: :05 hold for each rep
10 Bird Dog
10 WGS
10 Side Plank Clam Shell
10 McGill Curl Ups :10 hold for each rep
34 Min EMOM
Minutes 1-4 – Row – :20 on/ :10 off
1 minute rest
Minutes 6-9 – Double KB Clean & Press – :30 on/ :30 off
1 minute rest
Minutes 11-14 – Bike – :20 on/ :10 off
1 minute rest
Minutes 16-19 – Double KB Snatch – :30 on/ :30 off
1 minute rest
Minutes 21-24 – Ski – :20 on/ :10 off
1 minute rest
Minutes 26-29 Double KB Thruster – :30 on/ :30 off
1 minute rest
Minutes 31-34 – Overhead Double or Single arm KB Sit up or Ab mat Sit up – :30 on/ :30 off (Do what you can correctly and quickly)