“Katie”
21-15-9
KB Swings (24/16kg)
Deload Pushups

*Strict Deload pushups for Rx. Toes stay on the ground, knees stay off the ground – no inchworming. Hips rise at the same time as the shoulders. KB to eye level with arms straight.

Rotating EMOM x4 Rounds
Minute 1. 5 Heavy BB Thrusters
Minute 2. 20s Pullup hold at top
Minute 3. 7/9 Cal Bike Sprint
Minute 4. 10 Plate Straight Leg Sit ups
Minute 5. 8 Clap Pushups
*Repeat x4*