• Aim for HR Zone 2-3 for the whole workout
• Scale reps or movements as needed!
• Nose breathing on machine if needed (use as recovery to lower HR)
• Use 45-50sec on machine

1) EMOM 20min:
1. Erg
2. 12-16 alt. reverse lunge wallball (optional: regular wallball)
3. Erg
4. 40-50sec russian twist with medball

Rest 3min before switching

2) EMOM 20min:
1. 50 DUs / 100 singles jump rope
2. Erg
3. 12-16 V-up/tuck up/alt. V-up (optional: plank 40-50sec)
4. Erg