A) EMOM x 15 min
1: Bench press x 2-3 @ 30X1 (heavier than 5/24)
2: Weighted pull-up cluster 1.1.(1) – R10S between reps
OR Negative pull-ups
3: BB Good mornings x 6 reps @ 30X1

B) With a partner complete 4-5 sets each:
– 500/400m row
*After partner A completes their row, partner B starts right in.
*Goal is to stay at 90% aerobic pace and to stay consistent.
*If you completed all sets last time try and take 2-3 seconds off your average.