0:00 – 5:00

5min EMOM

12/10cal Row/Bike

-1min Rest-

6:00 – 11:00

5min AMRAP

25 air squats

15 kettle bell swings 53/35

5 wall walks

-1min rest-

12:00 – 17:00

5min EMOM

12/10cal Bike/Row

-1min rest-

18:00 – 23:00

5min AMRAP

25 air squats

15 kettlebell swings 53/35

5 wall walks

(Pick up where you left off)

-1min rest-

24:00 – 29:00

5min AMRAP

10 sit-ups

10 single leg V-up

10 hollow rocks

10sec hollow body hold