Essentials
A.
20 min EMOM
1. Pike On Rower x 10 reps
2. Ski / Bike x 1min
3. Shrimp Squat / Step Back Lunge x 5 per leg
4. Row x 1min
5. Battle rope x 50 rep
B.
Mobility
Pigeon x 1 min Per side
Squat Hold x 7min
Fitness/Performance
A.
20 min EMOM
1. Pike On Rower x 10 reps
2. Ski / Bike x 1min
3. Shrimp Squat x 5 per leg
4. Row x 1min
5. Battle rope x 50 rep
B.
Mobility
Pigeon x 1 min Per side
Squat Hold x 7min