The mix of calistenics static holds and explosive cardio movements. Do not worry, if You will set the right difficulty, You will be sweating nonstop. Do not forget to take right warm up in advance.

EMOM 40 Minutes ( 4 x 10 Rounds):

1. 25 Seconds Hold in Upper Pull Up Position + 25 Seconds Very Slow Negative Pull Up
2. Battle Rope
3. 25 Seconds Gobblet Squat Bottom Position + 25 Seconds Slow Gobblet Squat
4. ROW Cardio (easy but fast = Over 35 Strokes per Minute
5. 25 Seconds Hold in Upper Dip Position + 25 Seconds Very Slow Negative Dip
6. AirBike 25 Seconds Max Effort + Rest by Comfort Pace
7. 25 Seconds Very Strict SuperMan Hold + 25 Seconds Very Strict Hollow Body Hold
8. Jumping Jacks / Double Unders
9. 50 Seconds HandStand Hold (as strict as possible)
10. Small Box Jump (as fast as possible)