5 Sets Not For Time
20sec Handstand Hold
15sec Star Side Plank
30sec Kettlebell Dead Bug
*10min Cap
Then..,
Close Grip Bench Press
3,3,2,2,1,1; build to a max by the last set; rest as needed
15min. EMOM:
Min. 1) Max Cal Assault Bike
Min. 2) Max Cal Row/Versa
Min. 3) Max Cal Ski Erg/Run
Min. 4) Rest
There is no time between stations so get off your machine and ready to switch before the minute is up.
10min ROMWOD
1min -Single Leg Forward Fold -R
1min -Single Leg Forward Fold –L
1min -Down Dog Pose
Twisted Cross Pose – R
Twisted Cross Pose – L
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