A. For max reps (or calories):
- 1 min Rowing or Bike
Rest 60 seconds
- 1 min Air Squats
Rest 60 seconds
- 1 min Rowing or Bike (alternate)
Rest 60 seconds
- 1 min Toes to Bar
Rest 60 seconds
- 1 min Double-Unders
Rest 60 seconds
- 1 min Push-Ups
Rest 4 minutes until the running clock reaches 15:00.
During this time, calculate your reps for Part B.
B. EMOM 24 (4 sets)
Minute 1 Rower or bike x 65-70% of Calories Achieved in Part A
Minute 2 – Air Squats x 65-70%
Minute 3 – Rower or bike (alternate) x 65-70% of Reps
Minute 4 – Toes to Bar x 65-70% of Reps
Minute 5 – Double-Unders x 65-70% of Reps
Minute 6 – Push-Ups x 65-70% of Reps
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