• Run, Row, or Airdyne 5 minutes
  • 4 sets @ easy pace: 5 Box Jumps or Step-Ups 5 Push Press, 45#/35# 5 Toes-to-Bar
  • EMOM 9, alternating: a) 8 Box Jumps or Step-Ups b) 6 Push Press, begin at 95#/55#, add 10# each set c) 4 Toes-to-Bar
  • 2 sets: 10 second sprint on Rower or Airdyne Rest until heart rate returns to normal