EMOM for 24 Min:

Min 1 – 10 Chest 2 Bar Pull Ups

Min 2 – 30 Double Unders

Min 3 – 8 Burpees

Min 4 – 4 Shuttle Sprints (40′ ea)

As with an EMOM, any time left over in a given minute will be rest.  With these rep schemes, the goal is efficient reps at every minute.


Scaling Options:

Chest2Bar -> Chin-above pull ups -> Buddha Pull Ups

Double Unders -> attempts through 45 rope contacts -> 30 penguin hops

Shuttle Sprints -> 8 cal Assault Bike



Cool Down:

Calf Stretch on Rig – 1 min per side


Roll out lats – 10 passes per side

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