WORK CAPACITY:
Every 2:00 for 20:00
20/15 Calorie Row or Bike
then
Max KB Swings (24/16)
or
Max KB Box Step Ups (24/20) (24/16)
STRENGTH:
EMOM for 8 minutes
Min 1 - Tall Plank Hold
Min 2 - Wall Sit
Accumulate as much time as you can
WORK CAPACITY:
Every 2:00 for 20:00
20/15 Calorie Row or Bike
then
Max KB Swings (24/16)
or
Max KB Box Step Ups (24/20) (24/16)
STRENGTH:
EMOM for 8 minutes
Min 1 - Tall Plank Hold
Min 2 - Wall Sit
Accumulate as much time as you can