Move

20 Minute EMOM:

Minute 1: Skill of your choice
Minute 2: Skill of your choice

Train

“Any Minute Now”

20 Minute EMOM:
Minute 1: Calorie Bike
Minute 2: Box Jumps @ 30/24
Minute 3: 25’ Shuttle Runs
Minute 4: Rest

Stimulus

Keep the heart rate low and work for 3 minutes with 1 minute of rest for 4 rounds, or work hard for the bike and shuttle runs while practicing high box jumps. If you are doing the Open, try to work on HS progressions, pull-up progressions, or do mobility for the hour