Warm-up

6 Minute AMRAP:
10 Calorie Easy Row
10 (5/side) Single Arm Kettlebell Thrusters (Light)

Strength

Alternating EMOM x 10:
Minute 1: 3 Front Squats (55-60-65-65-65% of 1RM)
Minute 2: 30s AMRAP Ring Dips / Push-ups

Work

“Teardrop”

15 Minute AMRAP:
100 Double-Unders
75 Air Squats
500/450m Row

Home/Outdoor

15 Minute AMRAP:
20 Jumping Jacks
30 Air Squats
400m Run / 2 Minutes Any Machine