32 MIN EMOM
1.15/12 Cal Row
2. 15 Burpees over the rower
3. AMRAP Rounds and Reps of CINDY
4. Rest
*CINDY
5 Pull Ups, 10 push ups, 15 Squats
32 MIN EMOM
1.15/12 Cal Row
2. 15 Burpees over the rower
3. AMRAP Rounds and Reps of CINDY
4. Rest
*CINDY
5 Pull Ups, 10 push ups, 15 Squats
Part A: On the 90 seconds x 16
1. Empty barbell bicep curl 24 reps
2. Barbell heavy row 12 reps
3. DB Flat chest press 12 reps
4. Weighted Bulgarian split squats 12 per side
Part B: On the 30 sec x 24
1. 16 starfish
2. 8 Plank up and downs (start on hands lower to forearms and back up)
3. 12 hollow body rocks
4. Plank alternates