15/20 cal Row
15 Push Ups
10 PVC pass thrus
*Work up to something heavy for the day! You have time to take some rest between sets, so you can really get after it .Make sure you have a spotter!
Shooting for 5-8 sets to get there but no limited to that
21 Minute Alternating EMOM:
12/15 Calorie Row
10 Bench Press (105/155)
15 Kettlebell Swings (53/70)
*Scale the calories on the row to stay on pace. The bench press and the KBS should be a weight that you can go unbroken. If you go to heavy and have to break, you’re going to get no rest!
Bench press something you can go unbroken on same for kb swing
But don’t underscore yourself and go to light either
*scoring total reps