Takes Time...

This one just takes time!!!

Warm-Up
30 HR Push Ups
400m Run
30 HR Push Ups
400m Run
30 HR Push Ups
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Mobilize (5-8min)
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EMOM x 10 (2 sets):
1 = 5 Wall Slides (3030)
2 = 25 Yd Bearcrawl
3 = HS Hold on Wall (35s)
4 = 10 Scap Retractions
5 = 2-3 Over-Unders (ea way)
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TAKIN' TIME
EMOM x 30min (6 Sets):
1 = 12/8 Cal Echo Bike
2 = 12 Burpees (Scale Up ~ 8 Burpee Box Jump-Overs ~ 24/20)
3 = 8 Strict Pull Ups
4 = 12 Alt. Reverse KB Lunge (55/35 ~ farmers carry style)
5 = 8 Strict HSPU (Strict DB Shoulder Press if no HSPU)
*Modify/Scale numbers to fit what you can do

I did NOT scale up on the burpees, and THIS was by far and way the toughest one for me...
I pushed the bike a few times and those rounds actually felt better than the slower bike time rounds...

tb ~  Did 4 Strict HSPU each round... / Bike times for 12 cals were: 47-27-37-50-27-37...
Then those burpees...whew!!!
Johns ~ Completed during class