1.
EMOM 12 mins
– 1 min, 30’s Elbow Plank
– 2 min, 12 ~ 15 Back Extension
– 3 min, 8 Shoulder Touches (R + L = 1)

2.
Amrap 16 mintues
– 6 Medicine Ball Clean
– 9 Push ups
– 12 Russian Twist w/ WB
# Every 4 minutes, Perform 9 WB Burpees
(4 / 8 / 12 min)