I’ll put it out there again, if you are having rouble on any movement send a video or rag us on instagram and Janelle or I or any coach will rake a look. Happy to help out i any way.

A) 6 Min Warm Up

B) 12 Min EMOM

1st-80m Sprint 40m each way

2nd-25 Sec Walking lunge no load

C) “The Snorkel”

5 Min AMRAP

12 Sit-ups

8 DB Front Squat or Goblet Squat

4 Burpee Box Jump

2 Min Rest

5 Min AMRAP

10 Dumbell Shouder to Overhead

10 Pull-ups or Bent over DB Row)

2 Min Rest

5 Min AMRAP

12 Sit-ups

8 DB Front Squat or Goblet Squat

4 Burpee Box Jump