- RX -
EMOM 20:
Min. 1 | :40 row for calories
Min. 2 | :40 sit-ups
Min. 3 | :40 ring rows
Min. 4 | :40 push-ups
- Score is total reps.
- Rest the remaining :20 in each interval.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
EMOM 20:
Min. 1 | :40 row for calories
Min. 2 | :40 sit-ups
Min. 3 | :40 ring rows
Min. 4 | :40 push-ups from the knees
- Score is total reps.
- Rest the remaining :20 in each interval.

- MASTERS 55+ -
Same as Rx'd

Post-workout accessory
3 sets:
Copenhagen plank :30 seconds each side
10 each side single leg elevated glute bridges