3 Sets
10m Banded walk
10m Banded Reverse Walk
45sec Alternating Contralateral Dead Bug

1. 5 rounds (30 minutes) – EMOM, perform:

Minute 1 = Push jerk
Rd 1 = 55%x5 reps,
Rd 2 = 65%x5,
Rd 3 = 75%x5,
Rd 4 = 85%x3,
Rd 5 = 95%x1+
Minute 2 = Rest
Minute 3 = 20/15x calorie row
Minute 4 = Rest
Minute 5 = 10x burpee box jump overs (24in/20in)
Minute 6 = Rest