Spend 2 minutes in Z1
Then, 3 rounds
5 strict pull-ups or ring rows
15 air squats
TABATA hollow hold
20 min EMOM
Evens – 12/10 cals AB
Odds – 1 round of short “Cindy”
3 strict pull-ups
9 air squats
Fathom – 20 min total time, but you must find places to rest
Gear – as the workout progresses your heart and breathing will begin to compound. Each minute will provide a new challenge with having to overcome a slightly more elevated level of both. Be ready for it.
Knots – you must get :20 to :10 of rest in each round otherwise the task of sustaining a manageable pace will become impossible. So either slightly cut down the reps or calories.
Current – push-ups must be done in your box, so feel free to start with squats and end with pull-ups