#1: “Road Runner”

Alt. EMOM 20:

30 sec x hard run

30 sec x burpee to broad jump

#2: “Lower/upper split”

Alt. EMOM 20:

30 sec x hard row

30 sec x hard row ARMS ONLY

#3: “Ghost Rider”

Alt. EMOM 20:

20 sec x MAX EFFORT assault bike

40 sec x Double Unders (modify to single unders if needed)

#4: “RunRow”

Alt. EMOM 20:

100m sprint (running)

200m/160m row

#5: “Death Valley Triplet”

Alt. EMOM 30:

15/12 x Cal Assault Bike

20/16 x Cal Row

200m Run

*modify to 12/10 bike, 16/13 row, and 150m run

or 10/8 bike, 12/10 row, and 100m run