General Warm up:

TABATA x1.5 (6 min) –

1. High knees
2. Mountain climbers
3. Cossack squats
4. Weighted shoulder raises (forward/lateral/bent over flys) with small plates/weights (2.5-5lbs)

CLICK HERE FOR THE WORKOUT EXPLANATION

A. EMOTM 9 min:
1. :30 sec bike or row at increasing intensity
2. 3 complexes per arm of: 1x 1-arm DB sit up to overhead + 1x 1-arm DB z-press (10-25 lbs DB)
3. 4 toe tap squats + 4 plate raises in the bottom of a squat

B1. 3 RFT @ 95-100% effort:
10 Thrusters (ch: 95/63; Rx: 75/53; Fx: 45/33)
12/10 cal. bike or row

B2. 6 min rest

B3. Repeat B1.