1) EMOM X 15 minutes:
- Min. 1 - Walking Lunge x length of the floor and back
- Min. 2 - KB/DB Farmer's Walk x 30 meters @ 35-53/25-53 lbs.
- Min. 3 - Seal Drag x 5-15 meters

. . . REST 5 MINUTES. . .

2) 5 Rounds:
a) 4 Minute AMRAP:
- 7 Wall Balls
- 14 Cal. Row/Bike/Ski
- 28 Double Unders or 56 Single Unders
b) 2 min. Bike/Row/Jog @ Recovery Pace

• Today, treat the 15 minute EMOM as your warm-up for the following met-con. 30 minutes of work in the metcon is a significant period of time, so pace accordingly from the start. Go slower than you think you need to and strive to maintain that pace for the duration of the workout. Pick up where you left off on the previous AMRAP after each recovery period.