PART 1 – AMRAP (15 min)
“Full-Body Blast”
15 KB swings
12 Step-Ups
6 burpee over DB
10 Ring Rows
PART 2 – EMOM (12 min)
“Core & Cardio Engine”
Minute 1: 50 single unders + 20 sec plank
Minute 2: 12 Db snatches
Minute 3: 16 Russian Twist + 10 renegade rows
Minute 4: 20 Wall Balls
Minute 5: 12 Plank Shoulder Taps + 12 hollow rocks
Minute 6: Row max calories in 50 seconds
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