Mi-30/30

First Half
911 Tribute
11 sit outs/side
-11 DB thrusters (males 40lb DB or KB female 20 lbs DB or KB)
-11 calorie bike and rower
-11 Deadlifts
-11 strict as you can push ups
-11 walking lunges per leg (males just hold 2 10 lb db's ABOVE shoulder height, females hold 2 5 lbs db ABOVE shoulder height)
-11 pull ups
-11 MB SLAMS (male 20, female 14)
-11 burpees

​Second Half
Yoga