Warm up: EMOM for 8:00
2 push ups
4 squats
Plank for rest of minute
Skill 1: 3:00
Squat form
Skill 2: 3:00
Pushup form
Sets of 5 rest as much as needed
Circuit - 1:00 on :30 off
2 rounds with 1:00 rest between rounds
-row
-box step-up (20"/12")
-push up
-seated rope climbs
*align stations with ropes
Finisher: 100 flutterkicks and max high plank