- A) 12 min EMOM
1 5-7 Banded Push ups @1111
2- :15-:20 supinated Iso PU hold
3- :20-:30 ring support hold
4- 5-7 KB bent over row @1111, tough
- B) Mix and Match for 5 sets
100m Farmers Carry
10 HSPU
200m run
10 C2B (5-7 Ring MU/Bar MU)
Rest 1:1