- RX -
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
- Use 2 DBs for the lunges, held as desired.

- INTERMEDIATE -
EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (20/35 lb)
- Use 2 DBs for the lunges, held as desired.

- BEGINNER -
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)
- Use 2 DBs for the lunges, held as desired.

2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows

2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups

2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl

2 sets:
:30 double forearm stretch
1:00 foam roll quads