Sprint To Pain

A – Conditioning EMOM

12 min emom

1st – 20 wall balls
2nd – 17/12 calorie row
3rd – 14 double kb lunges

– 2 min rest –

12 min emom

1st – 1 gate run
2nd – 20 kb swings 24/16
3rd – 15 burpees to 6″ target

B – Sprint Finisher

10 min cap

rx

50 pistol squats
25 hspu
10 bar muscle ups

int

40 pistol squats
20 hspu
15 chest to bar pull ups

beg

75 air squats
25 push ups onto plate (20/15)
15 pull ups