EMOM 12 mins
1st min: hollow rock
2nd min: bear crawl
3rd min: Wall sit hold
4th min: rest
:
:
- 5 mins rest –
Conditioning
*For time:
40 Cal row
40 Knees to chest
40 Wall Balls (9/7kg)
* every time the ball drop to the floor, do 200m run as penalty
* Cap time: 16 mins