Three rounds for repetitions:
1 minute: Toes to Bar
1 minute: 10m Shuttle Runs
1 minute: Rest
1 minute: Kettlebell swings 24/16kg
1 minute: Dumbbell lunge (2×22.5/15kg held by side)
1 minute: Rest
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WOD: Saturday
*Please note that there is a 7am & 8am class today.0-2 minutes:Pull-upsthen,EMOM x 8:1. 10 x 15m Shuttle Run2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg10-12 minutes:Push-upsthen,EMOM x 8:1. 10 x 15m Shuttle Run2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg20-22 minutes:Toes to Barthen,EMOM x 8:1. 10 x 15m Shuttle Run2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg30-32 minutes:Air SquatsThe pull-ups, push-ups, toes to bar and air squats are the scored component of this workout. The EMOM is for completion.