October 17th

Warm-up

Dynamic Warm-up

-2min Rest

WORKOUT

12 min EMOM (Every Minute On the Minute)

1 :   Knee Raises

2:       Box Jumps/ Plate Jumps

3:       Wall Balls

*20/10/20

-90 second rest-

8 min Chipper

  • KBS * 40
  • Air Squats * 20
  • DB Push Pres * 30
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