If you can spare more- give more.

20 Minute EMOM

Minute 1- 12/15 Calorie Row

Minute 2- 10 Ab Wheel Rollouts

Minute 3: 200M Run

Minute 4: 7 BallSlams + :20 Plank

Then;

5 Minutes

600M Run + Max Distance Row In remaining time

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

7/29/16

WarmUp

5Sets

100 Meter Row & 15 Seconds Rest

Then;

3×3 BackSquats @75%

2×1 Backsquat @85%

2×2 Backsquat @80%

2×10 BackSquat @65%

Then;

5 Sets of:

5 Back Squats @ 70%

5 ChinUps+10 Pushups

Then;

3 Rounds “For Time”

30 Walking Lunges

15 Burpee ChinUps

Then;

6 Minute Lateral Sled Drag (Alternate Side Every Minute)

Then;

STRETCH