A) EMOM x 15 min

1: Bench press x 3-4 @ 30X1 (heavier than 5/24)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Dual DB Romanian deadlifts x 8-10 @ 20X1

 

B) Every 5 minutes x 20-25 min (4-5 sets)

– 500/400m row

*Goal is to stay at 90% aerobic pace and to stay consistent. You shouldn’t stray more than 3 seconds off your initial time