Strength

10min E2M
5 Tempo Sumo Deadlifts (+lbs) [31X1]

Conditioning

21min EMOM
1. 30sec Max Burpees to a Target (10″/6″)
2. 30sec Max Calorie Assault Bike
3. 30sec Max 30ft Touch & Go Sprints

Move Program

70x box step ups (24/20)
60x medball russian twists (30/20)
50x KB sumo deadlift high pulls (32/24)
40 cal rower
30x plate G2OH (35/25)
20/20x bicycle crunches
10x around the boxes on hands (24/20)
MAX cal on bike remaining time