BASE

Kipping Practice

Kipping C2B Practice

EMOM 30

1: 15/12 Ski

2: 20/16 Row

3: 15/12 Bike

4: 200m Run

5-6: Rest

*These are average cal/min paces for each machine, try to hit them if possible, if not find a number you can hold for consistent sets eg. 10, 15, 10, 200m.