KMC 30 Workouts

KMC 30 WORKOUT 190314

15 Minute EMOM Minute 0, 5, 10 = 6 Calorie Walk/Jog Minute 1,6,11 = 12 Air Thrusters Minute 2,7,12 = 6 Calorie Row Minute 3,8,13 = 12 Push-ups Minute 4,9,14 = 20 Scissors

KMC 30 WORKOUT 190312

Workout. 250m Row 30 Jumping Jacks 15 Box Step-Ups 250 Meter Row 30 Ring Rows 15 Medicine Ball Deadlifts 250m Row 30 Mountain Climbers 15 Basic Burpees 250m Row

KMC 30 190311

Partner Workout: Complete, For Time: 30-20-10 Lunges (each side), Each Partner Push-ups 30-20-10 Squats (each person) AbMat Sit-ups (each person) 20 Calorie Bikes *20 Minute CAP*