- A) 7 sets
200m row
10 PU
10 push ups
Rest 1-2:00
- B) 30 minutes @ 75%
2:00 row
1 min box step ups
2:00 AD
1min burpees
- C) 20min EMOM
1- 1-2 rope climb / 2 lying to stand rope pulls
2- 12/10 cal row
3- 100ft sled push
4- 40-50 DU
5- :30 dual KB OH walk
D1) 3-5 Modified Strict Muscle up (sternum pull+transition+dip and reverse)
D2) :30 alligator rolls
Rest 2:00 x 4 sets