Bytown Engine

Sunday January 14

Warm up

Run 800m or 5’ bike/row/burpees/DU

Conditioning

A: 10’ EMOM (a min is 10 cals + # of wb)

10/7 cals bike

1-2-3-4-…-10 wall balls

rest 3’

B: 10’ EMOM

10 cals row

10-9-8-…-1 pull ups

rest 3’

C: 10’ EMOM

1-2-3-…-10 burpees

1-2-3-…-10 box jumps

Take every EMOM as a challenge. Try to finish the reps/cals every single round. If you can’t reduce the number.