DYNAMIC WARM-UP | 11:00
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

WARM-UP EMOM/ 45 work / 15 rest:
Air squats
DB shoulder presses light weight
Plank hold
Kahaps or high knees march
Shoulder taps in pike

TEKNIIKKA:
WALL WALK
ABMAT SITUPS
BURPEE TO TARGET

EMOM16:
1. 3 wall walk
2. 20 abmat situps
3. 10 burpee to target
4. Rest