Warm Up:
Warmy
2 rds of:
1 minute plank
25 jumping jacks
10 squats (hold for 2 secs in bottom position)
Every Minute On The Minute (EMOM) for 30:00 complete,
5 Pull-ups (can sub pulls with KB swings 25/35#)
10 Push-ups (sub w/ push presses 45/65#)
15 Squats
Note: Continue with the EMOM interval as long as possible. If you are unable to finish a round within the given minute, your workout transitions into an AMRAP (As Many Rounds As Possible) in the remaining time. For example, if at minute 15:00 you were unable to complete the squats within the time limit, you would continue into minute 16:00, and then continue to complete as many rounds as possible in the remaining 14:00. Your “score” would be 14 over the remaining number of full rounds completed. Who can complete all 30 rounds on the 1:00 interval? The key is to find a work pace that is sustainable for all thirty minutes.
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