Workout Notes:

1. Masters … Go at 75% intensity.

2. There has been much confusion on how this workout is supposed to be performed. It’s always been billed as an EMOM, but we have been coaching it as an AMRAP. The executive decision was made to change it to the AMRAP it was always meant to be. Post thoughts about this to comments.

3. This workout is meant to be an ALL-OUT 4 min sprint! Just sit-down, shut-up, push hard and holdthehellon!

4. If you are pacing yourself during the 4 min, you are doing a different workout than we posted.

5. A lot of folks will be doing the v-ups on the box. You know, that sit down and lift your legs thing while you crunch? That's all-good, but you'll get more out of it by running to the mat, or just dropping to the floor and doing REAL Vs.

6. Vets might need more weight for the triceps.

7. The GPP Jumping Pullup

8. How To Do A Kipping Pullup

9. If your HR isn't in the sky (or, if you are feeling froggy) during the KB couplet, consider a bigger KB 35/55.

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