Part 1:

Running Clock:

From 0:00-6:00 (Alternating EMOM – 2 Rounds)

Minute 1 – 40 Seconds Max Rep Pull Ups

Minute 2  – 40 seconds Max Rep Burpees

Minute 3 – 40 seconds Max Rep Sit Ups

From 7:00-8:00: REST

From 8:00-14:00 (Alternating EMOM – 2 Rounds)

Minute 1 – 30 seconds Max Rep Pull Ups

Minute 2 – 30 seconds Max Rep Burpees

Minute 3 – 30 Seconds Max Rep Sit Ups

From 14:00-15:00: REST

From 15:00-21:00 (Alternating EMOM – 2 Rounds)

Minute 1 – 20 seconds Max Rep Pull Ups

Minute 2 – 20 seconds Max Rep Burpees

Minute 3 – 20 seconds Max Rep Sit Ups

*At the end of workout…total up pull ups/burpees/sit ups and total reps combined

Part 2:

4 Sets

Max Effort L-Sit

Rest 1-2 Minutes

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