Warm-up:
Two sets of
2 minutes bike
10 scapular push-ups
10 shoulder shrug
Two sets of:
30 dead bug
30 bodyweight squat
A. Every 90 seconds, for 18 minutes:
Station 1 – 10 weighted box step-up (left leg)
Station 2 – 10 weighted box step-up (right leg)
Station 3 – 20 single-arm KB row (10/arm)
Station 4 – 10 ab barbell roll-out
B. EMOM16
12 kettlebell swing
12 goblet squat
12 box jump
12 straight leg sit-up
