1min at a time

MetCon

30min EMOM

FITNESS
30min EMOM
min1: 30 Single Unders + 10 sit-ups
min2: 10/8 Machine Calories
min3: 5 Burpee Box Step Ups or Jumps 24/20
min4: 6 x 10m Shuttle Sprints
min5: rest

PERFORMANCE
30min EMOM
min1: 30 Double Unders + 10 sit-ups
min2: 15/12 Machine Calories
min3: 7 Burpee Box Jumps 24/20
min4: 10 x 10m Shuttle Sprints
min5: rest

COMPETITION
30min EMOM
min1: 40 Double Unders + 10 GHD sit-ups
min2: 18/15 Machine Calories
min3: 5 Burpee Box Jumps 30/24
min4: 14 x 10m Shuttle Sprints
min5: rest