A) EMOM x 10-12 min

– 1 push press

*Start at 65% and build to a new 1RM if able.

*Skip a minute if you need to before testing a new 1RM.

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 20 wallballs (20/14)

– 10-15 ring dips