Warm Up:
3 rounds warm up pace
1 min row/bike/ski
:15 bottom of the squat hold
7 ring rows
:15 hang from bar or ring dip press hold
16 minute emom
1: 3 strict oh press (start light and build to heavy set)
2: 5 box jump or 16 step ups
25 minute time cap
300 reps and out
Once you have collected 300 reps that is your time
Emom style
1: bike calories (cals = reps)
2: double unders (regular jump rope 2 reps=1)
3: lunges
4: rest (you can’t collect reps during rest) haha
3 rounds
:15 hollow hold
:15 rest
:15 knee to elbow from plank
:15 rest