10′ Jog Warm-up

Dynamic Stretches

12′ EMOM
Minute 1: 8/6 Calorie Bike Sprint
Minute 2: 100m Sprint
Minute 3: 40m Light Sled Sprint (try to put some weight on)
*Push hard when its time to work!

Rest 3?

12? EMOM
Minute 1: 5 Burpee to Jump Pullups (mod to hanging knee raise)
Minute 2: 15e Plate Russian Twists
Minute 3: 10 Deload Pushups

(Split groups between 2 emoms if necessary)