Tri-Modal Conditioning, Long-Duration
“MARCO 2.0”
EMOM 22:
MIN 0-6
E: 12/10 calorie Assault Bike
O: 15 jumping squats
Rest 2 min
MIN 8-14
E: 12/10 calorie row
O: Down & Back bear crawl (short length of gym)
Rest 2 min
Min 16-22
E: Arms only row or bike
O: 45-foot broad jump