A) EMOM x 12 min (4 sets)

1: 6-8 BB Romanian deadlifts @ 20X1

2: 8-10 DB floor press @ 20X1

3: 20 sec side plank per side

 

B) EMOM x 12-18 min (4-6 sets)

1: 12/9 cal row

2: 20-30 double unders + 4-8 pull-ups

3: 8-10 burpees

 

*Scale to 60 single unders. If needed scale reps down to keep up with pace.

*Rx is completing 6 sets at max number for all movements.