Friday September 28 – 2 x 10 Min EMOMs + Tour de FitWit

Friday 9/28

2 x 10 min EMOM

EMOM One

1st min: 20 KB Swings → Plank

2nd min: 10 Yellow Bar Dips → Hollow Hold

2min rest/ transition time

EMOM Two

1st min: 16 KB Rows (total) → Bird Dog

2nd min: 8 Broad Jumps → Bear Crawl

Finish on:

Tour de FitWit

10 Minute Max Cal Bike

Team of 4-5 Switch every :30 Secs Scored Team with most Cals at finish gets high score

Bike – Rest – Plank – 10x Push Ups