4 18

WARMUP

EMOM Alt. 12 min

1)  12 Banded RDL
2)  30 sec Plank
3)  10 Ring Rows
4)  8 Barbell Press

BUYIN

400M run

WORKOUT

Every 90 sec for 24 min

1)  5 Weighted Pull-ups
        OR 5 pullups    OR 10 hard ring rows

2)  30 sec Russian Twists
      +   30 sec Hollow Hold

3) 10 Push Press, 95/65
        OR 75/50 . OR . 45/35
   +   Front Leaning Rest up to 45 sec

4) 12 Alternating Single-Leg R-DL (Romanian DL )
           (add weight with KB as needed)

BONUS

1min wall sit
1min deadhang
    x3