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