FRIDAY

OPEN/PERFORMANCE

15 min EMOM

Min 1 15/12 cal row

Min 2 20 kb swings 53/35

Min 3 15 wall balls 20#/14#

REST 5 MIN

15 min EMOM

Min 1 15/12 cal bike

Min 2 12 push press 95#/65#

Min 3 12 burpees

FITNESS

15 min EMOM

Min 1 12/9 cal row

Min 2 15 kb swings 53/35

Min 3 12 wall balls 20#/14#

REST 5 MIN

15 min EMOM

Min 1 12/9 cal bike

Min 2 12 push press 65#/45#

Min 3 10 burpees

*** Try to give yourself at least 10 – 15 seconds to transition and rest time between minutes.