EMOM x 30 MINUTES
MIN 1 - :40 Run/Bike/Row/Ski
MIN 2 - :40 Barbell Curl to Press @ light
MIN 3 - :40 Run/Bike/Row/Ski
MIN 4 - :40 Barbell Thruster @ light
MIN 5 - :40 Static Hold Pick an Option
Options: Plank, Side Plank, Hollow/Tuck Hold, Wall Sit, Deadhang

COOL DOWN
FOR RECOVERY
15 Slow Arm Haulers
10 Cat/Cows
10 Alt. spiderman with twist
1:00 Child's Pose
1:00 Rebound Pose