Buy in: 10 reps band shoulder complex, light dumbbell push press, kip swings, ball slams, sit-ups. Mobilize.
Perform the following movements in EMOM fashion. Once you’ve completed the required work you rest the balance of the minute
10 reps Handstand Push Ups (sub dumbbell push press, partial reps, or kick-ups)
10 calories (women) 15 calories (men) Bike or Row
10 Box Jumps 24/30
10 reps Sumo Deadlift High Pull 75/115
10 reps Toes to Bar