Warm-Up

2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups

40:00 EMOM
minute 1: 13/10 Calorie Echo
minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: 50/35lb, 22.5/15kg

Level 2:
40:00 EMOM
minute 1: 12/9 Calorie Echo
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 13/10 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: 35/25lb, 15/12kg

Level 1:
40:00 EMOM
minute 1: 10/7 Calorie Echo
minute 2: 6 Jumping Pull-Ups + 8 Knee to Elbows
minute 3: 10/8 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: Choice

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute. 

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM 

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.