Day 4: Conditioning EMOM 20

Burpees

8–10 reps

Land softly, keep a steady pace.

Done

Squats + Ropes alt waves

12 squats + 15s waves

Move quickly from squats to ropes.

Done

Push-ups

8–12 reps

Keep elbows at 45°, maintain a straight line from head to heels.

Done

Ropes: Power slams

20 seconds

Explode up and slam down hard, use your whole body.

Start 00:20 Reset

Mark done without timer

Walk / breathe

60 seconds

Recover, focus on deep breathing.

Start 01:00 Reset

Mark done without timer