Time: 35

Middle/Upper back SMR (10 min)
200m Run
Hold PVC pipe upright on the ground in front of you. Group stands in a circle. Coach yells direction: left or right, you move to the direction and leave your PVC for next person to grab – if a PVC pipe drops the person who missed pays penalty movement
10 Air Squats
8 Dumbbell Presses (e/s)
8 Kettlebell Swings

Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing

20 minute EMOM:
10 Air Squats->8 Reps
8 DB Snatch 50/35->35/20->25/15->6 Reps
6 Burpees->4 Reps->Bodybuilders->To Box

IF you fail to complete within the minute, continue doing rounds until the 20 minutes is up.

Members should expect this one to be high breathing and heart rate (90%), with increasing difficulty through out. The first 10 minutes are going to feel fairly easy, but after that the real workout starts. Members should try to keep a consistent pace, finishing each interval in around the same time. This means pacing it in the early minutes to be able to maintain their pace in the later minutes. Scale so that this is possible. If a member fails to finish within the minute they should continue the workout as an AMRAP until the 20 minutes is up.

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