4 rounds—
2 min row/bike/stairs @ escalating pace
3 min AMRAP: 30 double-unders + 8/side single-arm DB shoulder-to-overhead
-Rest 1 min
•Start each round of row/bike/stairs at moderate pace and escalate to tough pace by the end of the interval.
+
EMOM 10:
1st: 30-45s plank DB pull-throughs
2nd: 30-45s single-leg hip thrusts, alternating
BARELY ANY EQUIPMENT
4 rounds—
1 min stairs/mountain climbers/burpees no push-up @ moderate effort
1 min stairs/mountain climbers/burpees no push-up @ higher effort
3 min AMRAP: 20 skaters, alternating + 10 odd object shoulder-to-overhead
-Rest 1 min
+
EMOM 10:
1st: 30-45s anti-rotational front plank
2nd: 30-45s single-leg hip thrusts, alternating
