Every 2 Min on the Min for 12 min
Run 200 M
EMOM 12
Min 1: Max Y Raises
Min 2: Max Jump Rope
Min 3: Max Push Ups
EMOM 12
Min 1: 30 sec Plank
Min 2: 30 Sec Hollow Hold
Min 3: Max Sit Ups
EMOM 21
Min 1: 45 sec of Glute Bridge
Min 2: Max Reps Kettle Bell or Dumbbell Swing (watch this video or read this article. Move from the hips. this is not an arm workout)
Min 3: :45 Sec Hollow Rock
EMOM 6
10 Push Ups
EMOM 9
3 Burpees and 3x25 foot Shuttle Run (Run 25 feet and back three times, work on controlled change of direction)
EMOM 12
Min 1: 10 Dumbbell Hang Clean Thrusters #50#35
Min 2: 30 Sec Mountain Climbers