** Sorry there is no audio, there was an audio technical difficulty for the next few days ** 10 min warmup

Block 1: 50+ mins

Begin with the 5 min EMOM for as many rounds as it takes for you torch a total of either 200 or 300 reps of the DB step overs. (tally up up your accumulating reps). In the 5:00, complete either the given calories or your capped time of 2:00 on the rower. Move into as many reps as possible of your dumbbell step overs. Give yourself a small break at the end of the 5:00 and then restart.

When done, complete the sets/reps of either a DB deadlift or an RDL. Finish with all the reps of your hip bride followed by the cossack squat. (Break those reps up into however is needed.)