Build-the-Base

Every 1 min for 30 mins, alternating between:
Min 1: 15/13 Row Calories
Min 2: 10 Burpee Box Jumps, 20 in
Min 3: 50 Double Unders (50 singles)
Min 4: 15/13 Row Calories
Min 5: 10x 2 Squat + 1 Pull-up
Min 6: 100 Single Unders

Building the Base! This is our longer workout for the week and the focus will be on holding a steady pace throughout. This is an EMOM and will have you completing a total of 5 rounds. The goal will be to finish each movement with about :15sec of rest before going into the next minute. Adjust reps as needed to achieve this. Have fun and focus on a consistent effort!

Post Work
1x:
1min per side Banded Hamstring Stretch
1min per side Banded Lying Crossover Stretch