Warm up and Mobility
EMOM 32
A 15/11 Cal Echo Bike
B 100′ Kb Suitcase Carry (50′ right arm 50′ left arm, 70/53)
C 50-60 Double Unders Unders
D 14 Straight Leg Sit-Ups
Introduction Workout
EMOM 28
A 15/12 Cal Bike Erg
B 50′ Kb Suitcase Carry (25′ right arm 25′ left arm)
C 50-60 Double Single Unders
D 19 Straight Leg Sit-Ups