WOD:

EMOM 30:

• Shuttle run


• 20 Box jumps


• 20 DB Push press


• 10 DB Burpee box-overs


• 10 ea. Renegade Rows


• 3 Man-makers

Swift:

5 Rounds (20 intervals) :20 ON :10 OFF

• Plate hops


• Plate G2OH


• Up downs


• Jumping split lunges