GoFit 10/8/18 Posted October 7, 2018 by Gary Ostroski & filed under Workout of the Day. Warm-up: EMOM x 6 min Min 1- 8 KB suitcase lunges Min 2- 15 Hollow rocks + 20 flutter kicks Min 3- 8 Single Arm KB Strict Press Conditioning: For Time: 70 Cal Bike *Every 10 cals, do 10 box jumps