WOD:

Back Rack Lunges 

6 X 6

*every 2:00 for 12:00 (6 sets)*

THEN:

12 Minute Alternating EMOM

Odd minutes: 15 wall balls (20#/14#)

Even minutes: 15/12 Calorie row

*Every 2:00, add 1 rep to wall balls and 1 calorie to row*

Mission Fit:

3 Rounds for Time

21/18 Calorie Bike

15 BP Ground-to-Overhead

9 Toes-to-Bar