Metcon EMOM 30 min
Minute 1 - 10 burpees
Minute 2 - Box jump with step down 24/20
Minute 3 - 100m shuttle run (50 out and back)
Minute 4 - 10 Hollow rocks (20 sec hold)
Minute 5 - 10-30 second handstand hold
Minute 6 - 45s farmers carries 32/24
Side Plank 3 x 20s each side. Rest 30s.
– Metcon: Endurance/GPP work Zone 2-3 for the entire 30:00 (MHR 65-75%). Transitions times should allow you to keep heart-rate consistent. Farmer Carries can be done inside just do not drop KBs for the entire 45s. This type of working should feel similar in effort to a moderately paced 5k Run.