Part 1:

EMOM (Every Minute On the Minute) – 14 Minutes

Odd: Row for Calories (13/10)

Even: 8 Burpee Box Jump Overs  (24 in/20 in)

Rep Counts and Box heights can be scaled

Part 2:

14 Minute AMRAP

200 M Run

10 MB Leg Raises

50 Side to Sides


All:  This workout is geared towards active recovery.  You don’t need to set any world records here.  View this as one 28 minute WOD with a 5 minute break between when thinking about how to approach your pace.