ALLIE
Warm up:
3 Rounds
200m Row, 10 Push-ups, 10 Air Squat
WOD: EMOM MACHINE
Every 5 minutes for 40 minutes
400m. Run, 10 Burpee, 20/15 Cal Row or 15/12 Cal Bike
If you finish ahead of the clock, (5 min.), you have earned rest.
If you fall behind the clock just keep going and you now are involved in a 40 min. AMRAP
Score your workout by Rounds and Reps completed.
Icing: 2 min. Deadhang