WARMUP

3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

20:00 EMOM
Minute 1: 20x Ground to Overhead Plate
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats
Minute 4: Rest

Bodyweight Version
20:00 EMOM
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 12x Lunges
Minute 4: Rest

Barbell Version
20:00 EMOM
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 8x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!