Essentials
A.
8 min EMOM
1. Ski or Bike x 10/7 cal
2. Wall Walks x 3 reps
Rest 2min
8 min EMOM
1. Row x 12/9 cal
2. Rope Climb Attempts x 2 reps
B.
Mobility
Lizard x 1min per side
Pigeon x 1 min per side
Squat Hold x 8 min
Fitness
A.
8 min EMOM
1. Ski or Bike x 10/7 cal
2. Wall Walks x 5 reps
Rest 2min
8 min EMOM
1. Row x 12/9 cal
2. Rope Climb x 2 reps
B.
Mobility
Lizard x 1min per side
Pigeon x 1 min per side
Squat Hold x 8 min