:30 ON / :30 OFF @ 75-80% Effort (conversational pace)
Movement 1 - Jump Rope (or Backpack Toe Taps)
Movement 2 - Alt Lunges
Movement 3 - Up/Downs
Movement 4 - Sit-Ups

EMOM x 20 MINUTES
MIN 1 - MAX Single/Double Unders
MIN 2 - MAX Cal Bike
MIN 3 - MAX Up-Downs
MIN 4 - MAX Sit-Ups
MIN 5 - Rest

(Score is Total Reps)

EMOM x 20 MINUTES
MIN 1 - MAX running toe taps on at most a 6" target
MIN 2 - MAX Alt. Jumping Lunges
MIN 3 - MAX Up-Downs
MIN 4 - MAX russian twists with backpack
MIN 5 - Rest

(Score is Total Reps)