10 minute alternating EMOM
A.) 5 Tempo Push ups
(8 seconds to lower yourself from lockout down to the floor and explode back up)
If you are unable to do 8 seconds do 5 or 3. You can also scale to knees
Quality over quantity.
B.) 30 second superman hold
Scale by 3 second holds with a rest in between (do this for 30 seconds)
Then
0-3 minutes
Run 400m
ME Wallballs (20/14)
Rest 1 Minute
Minute 4-7
Run 400m
ME T2B
Rest 1 Minute
Minute 8-11
Run 400m
ME Ring Dips
*Score is total reps
** Large classes will be split on T2B and Ring Dips