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" to comments.

Daily Extras - Do 2 min cardio during the 2 min rest.

You’ll have to hurry back to the workout, so give yourself a few seconds to transition.

Workout Notes: 

  1. Sorry for the super late post. We were down at HQ doing the intensive until LATE! You NEED to come to one of these! great energy tonight!

  2. This workout is meant to be an ALL-OUT 4 min sprint! Just sit-down, shut-up, push hard and holdthehellon! 

  3. If you are pacing yourself during the 4 min, you are doing a different workout than we posted.

  4. 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. 

  5. Vets might need more weight for the triceps. Then again, if your tris are smoked from monday switch this move for a cable push-down.

  6. The GPP Jumping Pullup

  7. How To Do A Kipping Pullup 

  8. If your HR isn't in the sky (or, if you are feeling froggy) during the KB couplet, consider a bigger KB 35/55. 

Scott knows burpees!

Scott knows burpees!