WORKOUT
EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)
*Options for Gym. Pull…
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs
GOAL – The goal is :30-:45 of work on all stations. Beginning of workout will feel easy but it gets nasty…don’t bite off more than you can chew! Pick a number of calories and scaling options that challenges you but allows you to get enough rest at each minute before moving on to the next station.