With a buddy – total 24mins (12 each)

A) E3MOM x 12 mins (4 sets each)

90 second effort each (90/90)

B) E2MOM x 8 mins (4 sets each)

60 second effort each (60/60)

C) EMOM x 4 mins (4 sets each)

30 second effort each (30/30)

* Focus on consistent sustainable intervals
* Output should increase slightly from our 90-60-30 sec blocks
* Record total team cals at completion each block
* Quick transitions
* No rest between A-B-C

NECESSITIES – Finisher

EMOM x 9

1: 30 sec Dbl KB FR Hold
2: 30 sec bumper plate bent over row
3: 30 sec hollow hold