12 Minute EMOM (Every minute on the minute)
Minute 1- 16 Hollow Rocks
Minute 2- 16 Arch Rocks
Minute 3- 8 Tuck Jumps
Minute 4- 6 Barbell Rollouts
For the rollouts you can use sliders, the ab wheel, or the seat of the rower with your knees on a bench if you do not have access to a barbell
For the tuck jumps the goal is to get knees as high as possible- it is not about going fast, its about using your core to jump and pull your knees to your chest
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