19/5/20

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EMOM 4′ for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell  Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3′,  (3 sets) for times of:
-Number of calories completed during 30″ max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30″ max effort
-Number of Devil’s Press completed during 30″ max effort

 

 

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