WARM-UP

Banded shoulders

-into- EMOM 9mins:

• Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
• Minute 2: 10/8 Calorie Row (build in pace)
• Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)

STRENGTH

Build up to 2 rep Shoulder Press in 10 mins

WORKOUT PREP

2 sets:

• 1 Wall Walk
• 4 Kettlebell Swings (build in weight)
• 5/4 Calorie Row (build in pace)

FIRE

For time 25-20-15-10-5 (16min cap):

• Wall Walks (÷5)
• American Kettlebell Swings (32/24)
• Calorie Row (ladies 20-16-12-8-4)

WATER

• 24/16 KB

EARTH

• Partial Wall Walks
• Russian Kettlebell Swings