EMOM x 30 MINUTES
MIN 1 - :50 Row/Bike/Ski/Jog
MIN 2 - :50 DB Goblet Lateral Alt. Box Step-Overs
MIN 3 - :50 Box Dips
MIN 4 - :50 DB/Plate Pull-Over Over Wall Ball
MIN 5 - :50 Static Hold Option
Options: HS Hold, Dead Hang From Rig, Plank Hold
RPE 5

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-