EMOM for 4 min, then rest 2 min:

10 pullups
20 squats

EMOM for 4 min, then rest 2 min:

10 burpees
20 OH triceps ext 15/20

EMOM for 4 min, then rest 2 min:

20 box switches (R+L=1)
10 v-ups

EMOM for 4 min, then rest 2 min: 

10 pushups
20 KB swings 25/35

Post "Rx" and number of workouts completed on the year to comments.


Daily Extras - Run a 400 during the 2 min rest. You'll need to hurry.


Workout Notes: 

  • This workout is meant to be an ALL-OUT 4 min sprint! Just sit-down, shut-up, push hard and holdthehellon! 
  • If you are pacing yourself during the 4 min, you are doing a different workout than we posted.
  • A lot of folks will be doing the v-ups on the box. You know, that sit down and lift your legs thing while you crunch? That's all-good, but you'll get more out of it by running to the mat, or just dropping to the floor and doing REAL Vs. 
  • Vets might need more weight for the triceps. 
  • The GPP Jumping Pullup
  • How To Do A Kipping Pullup 
  • If your HR isn't in the sky (or, if you are feeling froggy) during the KB couplet, consider a bigger KB 35/55. 

 Linds & I had some workouts to make up. Went in on a Sunday and with Kohl & Sam's help we knocked them out. Need to make up a workout? Hit me up. I'll try to arrange something, if I can!  

Linds & I had some workouts to make up. Went in on a Sunday and with Kohl & Sam's help we knocked them out. Need to make up a workout? Hit me up. I'll try to arrange something, if I can!  

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