WORKOUT

Performance
24 Minute EMOM
Min 1/5/9/13/17- Row for Cal 20/15
Min 2/6/10/14/18- 10 Wallballs 20/14# to 10′
Min 3/7/11/15/19- 10 Toes To Bar
Min 4/8/12/16/20- 15 KB Swings 24/16kg

Fitness
24 Minute EMOM
Min 1/5/9/13/17- Row for Cal 15/10
Min 2/6/10/14/18- 10 Wallballs 20/14# to 9′
Min 3/7/11/15/19- 10 Hanging Knee Raise
Min 4/8/12/16/20- 15 Russian KB Swings 24/16kg

THROWBACK THURSDAY

Tracey getting ready for BaD As back in 2013