MONDAY

So I didn’t test this one but I have a feeling it’s going to be tough to hit these numbers all the way through two times. We do get 4 minutes rest at the halfway point so the intensity will be a little more aggressive. Try to hang for one time through and adjust reps/cals in round 2. Or start with a game plan of reduced cals/reps. Kipping knee raises or toes to target are a good sub.

EMOTM X 4

12/9 Cal Row

EMOTM X 4

8 American KB Swings 53/35

8 Wall Balls 20/14

EMOTM X 4

12/9 Cal Assault Bike

EMOTM X 4

8 Toes To Bar

8 Push Press (95/65)

4 Minutes Rest

*Repeat 1 more time through

Scaling ideas

10/7 Cals

Knee Raises

Russian swings