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20 Turkish Get Ups, no weight
20 Push Ups, Slow (work on 1 arm push ups if able, from knees, box, etc)
20 Strict Press, empty bar or dumbbells
Load Bar to a weight you can do 10 times but not 12. That will be your working weight for the EMOM. Choose wisely.
Alternating EMOM 10
8 STRICT PRESS
21 Russian Swings
400 meter Run
Rest 1 minute
2 Rounds of Each:
"Sittin’ & Runnin’"
In 20 minutes complete as many rounds as possible of
40 abmat situps
Run or Row 200 meters or 100 double unders or single unders or 1 minute of any cardio