E.M.O.M: DAY:  Every Minute on The Minute

9 Minute Power E.M.O.M:  3 Moves / 3 Rounds

• Min 1: 6x Broad Jumps  (Non-Impact:  Load Absorption)

• Min 2: 10x Goblet Cleans or 20x KB Swings

• Min 3: :30/:30 Skip in Place (Non-Impact: Fast March)

16 Minute Strength E.M.O.M:  4 Moves / 4 Rounds

• Min 1: 6x (ES) Lateral Squat Progression (assisted – BW – goblet)

• Min 2: 6x (ES) Single Arm Floor Press

• Min 3: 6x (ES) Single Leg Deadlift Progression (assisted – BW reaching – weighted)

• Min 4: 10x Prone Press

6 Min. Conditioning Finisher – :40/:20 per exercise, 2 rounds:

• Block Jumps

• Jump Rope

• High Knees

**NON-IMPACT: 6 Min. Bike Intervals: :20 sprint/:40 rest