WORKOUT
EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)
*:45 work / :15 rest for all movements
OPTIONAL FINISHER
“RUMP PUMP”
3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold
-Rest as Needed b/t Sets-
GOAL – The goal for athletes is :45 of work on all stations, they should pick a weight/scaling option that challenges them but allows them to hold a moderate and repeatable pace from start to finish, matching numbers from round 1 to round 6.