12/29/22 – 221229

Group Warm up 

Group Mobility 

Strength – EMOM x 9 – 3 strict press + 5% more than last week. 

WOD ( Workout of the Day ) 

For total calories

Row or bike

EMOM x 5: 30 second max calorie

EMOM x 5: 40 second max calorie

EMOM x 5: 45 second max calorie

EMOM x 5: 50 second max calorie

Goal is 200/250 Calories after the 20 minutes. 

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