Menu
GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike, Rower.
–Box.
Bike, Row 3xs:
–:45sec Easy
–:15sec Hard
1 Round:
–10 Sumo Inchworm
–5 Bomber
–30 Jumping Jacks
–10 Alternating Box Step Up
1 Round:
–5ea Spiderman
–5ea Kneeling Shoulder Taps
–30 Lateral Hops
–5 No Push Up Burpees
Calorie Row Specific Warm Up 3xs:
–:30sec Hard Row
–:30sec Rest
Burpee Specific Warm Up 1x:
–3 Burpee
Box Jump Specific Warm Up 1x:
–5 Box Jump (step down)
EMOM 15 min:
Min 1: 21/18 Cal Row
Min 2: 15 Burpee
Min 3: 9 Box Jump (24/20)
(15/13 Calorie Bike if no Rower)
EMOM 15 min Scaled Version:
Min 1: 13/10 Cal Row
Min 2: 10 Burpee
Min 3: 9 Box Jump OR Box Step Up (20)
(9/7 Calorie Bike if no Rower)
EMOM 15 min Minimal Gear Version:
Min 1: 21/18 Cal Row or 200 Meter Run
Min 2: 15 Burpee
Min 3: 9 Box Jump (24/20)
EMOM 15 min Bodyweight Version:
Min 1: 200 Meter Run
Min 2: 15 Burpees
Min 3: 10 Jumping Lunges
Kettlebell Front Rack Hold:
3 x :45sec in place
Pallof Press:
3 x 10/side
