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Recovery Day

Alt EMOM 10 mins: Kang Squats + Alt. Back Rack Lunges and Row or Bike Calories

Every 1 min for 10 mins, alternating between: 4 Kang Squats + Alt. Back Rack Lunges, 45/35 lbs Row or Bike Calories

Controlled movements, moderate pace on ergs 19.5 prep 3 min rest then next AltEMOM

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Alt EMOM 10 mins: Overhead Squats + Tuck Ups and Row or Bike Calories

Every 1 min for 10 mins, alternating between: 4 Overhead Squats + Tuck Ups, 45/35 lbs Row or Bike Calories

Controlled movements, Tuck Jumps, moderate pace on ergs 19.5 prep

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Cool down - Not For Time

Alt EMOM 8 mins: Pigeon Stretches, Saddles, Dragon Stretches and Seated Forward Folds

Every 2 mins for 8 mins, alternating between: Pigeon Stretch Saddle Dragon Stretch Seated Forward Fold

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