EMOM, for 28 minutes, complete:
1st minute: 60 Double/Single-Unders
2nd minute: Run to Yellow Box
3rd minute: 1 Sled Pull
4th minute: 10 Handstand Push-Ups/ DB Push Press
The goal is to stay on the minute. If you fall off the minute timer you’ll AMRAP the rounds for the remainder of the time.
For time under tension (that means walk slow):
400 Meter KB Waiter Walk
This is both overhead and core strength. Walk slowly and deliberately. We’ll do the 200 meter twice.