Warm Up

Just Move

In 10 Minutes:
100 Cals Air Bike or Rower
6 Rounds
30s On/ 10s Off
Burpee Box Jumps
Ring Rows
Mountain Climbers
Jumping Lunges
In 10 Minutes:
100 Cals Air Bike or Rower

6RFQ
15 Air Bike Cals
15 DB Lunges
15 Weighted Deadbugs

This is not a workout! Take your time, focus on quality movements.

Workout
100 Burpees
EMOM
1. 8 Thrusters 42.5/30
2. 12 Sit Ups

At the start of each Odd or Even minute, complete the above. Then continue working up to 100 Burpees

Hero: Nate
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings