“Baseline”
For Max Reps
20:00 EMOM
Minute 1: Row Calories
Minute 2: Burpee Box Jump Overs (Facing)
Minute 3: Chest-to-Bar Pull-Ups
Minute 4: Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in
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Level 2:
20:00 EMOM for Max Reps
Minute 1: Row Calories
Minute 2: Burpee Box Jump Overs (Facing)
Minute 3: Pull-Ups
Minute 4: Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in
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Level 1:
20:00 EMOM for Max Reps
Minute 1: Row Calories
Minute 2: Burpee Box Step-Ups
Minute 3: Jumping Pull-Ups
Minute 4: Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
Box Height: 24/20in
–
Masters 55+:
20:00 EMOM for Max Reps
Minute 1: Row Calories
Minute 2: Burpee Box Jump Overs (Facing)
Minute 3: Pull-Ups
Minute 4: Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
Box Height: 24/20in
–
Travel / Hotel:
20:00 EMOM for Max Reps
Minute 1: Row Calories
Minute 2: Burpee Box Jump Overs (Facing)
Minute 3: Chest-to-Bar Pull-Ups
Minute 4: Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in