Fronts for show. Backs for go.

20 Minute EMOM

Minute 1- 5 Burpee Pullups

Minute 2- 10 Overhead Press

Minute 3- 15 Hanging Knee Raises

Minute 4- 20 Glute Bridges

Then;

8 Minute EMOM

Minute 1- 10 DB Thrusters

Minute 2- AMRAP Calorie Row

Score = Total Calories Rower

Goal = 55-100

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.