EMOM x 18-
1- 15 WB
2- 15 OH WB sit-ups
3- 40 sec. shuttle run
*If you don't have a WB or a good target for the ball, you can sub a
WB thruster or use a KB or DB.
*For sit-ups, sub a light weight of some type, or if you just extend your arms
overhead with no weight, it will still give you a similar challenge. Check
Instagram for a demo video.