Warmup: ROM, dynamic stretches, 1:00 Plank, 10 push ups, 15 squats, 20 supermans
WOD: 20:00 EMOM – start at the top of the minute, time remaining during that :60 is transition and rest. Keep rotating exercises for 18:00
Minute 1: 8 Bench or DB Floor press (65-95#/45-65#)
Minute 2: 16 V-ups
Minute 3: 24 Air Squats
Minute 4: 32 Swimmers
Cooldown: Roll out and stretch
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