5-10

NO 6pm class Tuesday or Friday night.

Build the base
Competitor
EMOM x 30 minutes
Minute 1: 15/12 cal row
Minute 2: 10 box jump+air squat
Minute 3: 15/12 cal bike
Minute 4: 15-20 Russian swings 70/53
Minute 5: rest

Fitness
EMOM x 30 minutes
Minute 1: 12/9 cal row
Minute 2: 10 box jumps
Minute 3: 12/9 cal bike
Minute 4: 15-20 Russian swings 53/35
Minute 5: rest

Lifestyle
EMOM x 30 minutes
Minute 1: 9/7 cal row
Minute 2: 10 box jumps or step ups
Minute 3: 9/7 cal bike
Minute 4: 15-20 Russian swings 35/26
Minute 5: rest