PERFORMANCE
EMOM x 18 MINUTES
MIN 1 - 10/8 Cal Bike/Row/Ski + Max KB Russian Swing
MIN 2 - 10 Box Jumps Step Down + Max Sit-Ups
MIN 3 - :45 Static Hold (Athlete Choice)

FITNESS
EMOM x 18 MINUTES
MIN 1 - 8/6 Cal Bike/Row/Ski + Max KB Russian Swing
MIN 2 - 8 Box Jumps Step Down (Athlete Choice) + Max Sit-Ups
MIN 3 - :45 Static Hold (Athlete Choice)

*Static Hold Options:
Plank Hold
Wall Sit
Hollow Hold
Dead Hang
Handstand Hold
- RPE 8
- Video: https://vimeo.com/816655968