Warm-Up
A) EMOMx8 min:
Odd Minutes:
40 seconds Row
Even Minute:
5 Down-Ups
10 Squats, with wall ball
10 Russian Twists
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
EMOMx30 min:
Odd Minutes work, even minutes rest.
50 Burpees
100 Calorie Bike
150 Wall Balls
200 Russian Twists with the wall ball
150 Wall balls, 20#/14#
100 Calorie Bike
50 Burpees
Variation B:
50 Burpees
100 Double Unders
150 Jumping Squats
200 Russian Twists with hands
250 Mountain Climbers
150 Jumping Squats
200 Russian Twists with hands
100 Double Unders
50 Burpees
Workout Tip
Complete each section before moving to the next. Once the time is complete you stop working! How far can you go?